November 12, 2022
CrossFit – Sat, Nov 12 Metcon (Time) 20 Rounds for time with a partner: 150m Run or 10/7 Calorie Echo Bike 10 Box Jump Overs w/ Step-down (24/20) 10 Push-ups…
November 10, 2022
CrossFit – Thu, Nov 10 Performance & Fitness Metcon 4 Sets not for time: 10 Alternating Seated DB Strict Press 8 Bent Over Barbell Rows 2:00 Active Recovery Row or…
November 11, 2022
CrossFit – Fri, Nov 11 Performance Power Clean (3 TNG reps every 1:15 x 6 Sets) Coach’s Notes: Keep these between 70 and 80% of your 1RM. Fitness Weighted GHD…
November 7, 2022
CrossFit – Mon, Nov 7 Performance & Fitness 1 1/4 Back Squat (2 Reps every 1:30 x 6 Sets) Coach’s Notes: Start with a light weight and build to a…
November 9, 2022
CrossFit – Wed, Nov 9 Performance Split Jerk (1 Rep EMOMx6:00) Coach’s Notes: More practice building off of last week. Work towards a heavier weight than last week but still…
November 8, 2022
CrossFit – Tue, Nov 8 Performance & Fitness Metcon (3 Rounds for reps) AMRAPx10:00 150m run 200m Ski Rest 2:30 AMRAPx10:00 150m Run 500m C2 Bike Rest 2:30 AMRAPx10:00 150m…
November 4, 2022
CrossFit – Fri, Nov 4 Performance Power Snatch (1 rep every :45 x 8 Sets) Coach’s Notes:Use 70% of your 1RM. Focus on moving the barbell with speed and technique.…
November 3, 2022
CrossFit – Thu, Nov 3 Metcon 4 Sets: Bench Press (8,8,6,6) 8 Single Arm DB Rows each arm :15-:45 Dead Hang From Pull-up Bar Rest as needed Bench Press (Use…
November 1, 2022
CrossFit – Tue, Nov 1 Performance & Fitness Metcon (Time) 3 Rounds for Time: 1000m/800m Ski or 2000m/1600m C2 Bike 800m Run Rest 3:00 Coach’s Notes: Pick one machine and…
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