October 19, 2022
CrossFit – Wed, Oct 19 Performance Squat Snatch (1 Rep EMOMx6:00 @70-80% of 1RM) <p>Coach’s Notes: Same rep scheme as last week. Go heavier than last week but don’t go…
October 17, 2022
CrossFit – Mon, Oct 17 Performance & Fitness Front Squat (3 Reps every 2:00 x 6 Sets) <p>Coach’s Notes: Pause for 2 seconds in the bottom of each rep. Start…
October 18, 2022
CrossFit – Tue, Oct 18 Performance & Fitness Metcon (2 Rounds for reps) <p>Complete a round Every 8:00 x 4 Rounds:</p><p> </p><p>Odd Rounds:</p><p>500m/400m Ski</p><p>500m Run</p><p> </p><p>Even Rounds:</p><p>1200m/1000m C2 Bike</p><p>500m Run</p><p> </p> <p>Coach’s Notes:…
October 20, 2022
CrossFit – Thu, Oct 20 Performance & Fitness DB Bench Press (6 Reps every 2:00 x 4 Sets) <p>Coach’s Notes: Build to a 6RM.</p> Metcon <p>3 Sets not for time:</p><p>15-20 Second…
October 15, 2022
CrossFit – Sat, Oct 15 Performance & Fitness Metcon (Time) <p>20 Rounds for time with a partner:</p><p> </p><p>150m Run</p><p>10 Push-ups (ADV: 3 Ring Muscle-ups)</p><p>5 Deadlifts (255/175, ADV:315/205)</p><p> </p><p>*Alternate rounds with partner</p>
October 13, 2022
CrossFit – Thu, Oct 13 A <p>4 Sets not for time:</p><p> </p><p>6 Barbell Strict Press</p><p>10 Prone DB Reverse Flyes</p><p>2:00 moderate pace on any machine</p> B <p>Accumulate:</p><p>100 Banded Tricep Extensions</p><p>2:00-4:00 Side Plank…
October 12, 2022
CrossFit – Wed, Oct 12 Performance Squat Snatch (1 Rep EMOMx6:00 @60-70% of 1RM) <p>Coach’s Notes: This shouldn’t feel very heavy. We are starting this training cycle with lighter weights…
October 14, 2022
CrossFit – Fri, Oct 14 Performance Squat Clean (15:00- Build to 1RM) Fitness Squat Clean (5 Sets: 5 TNG Reps) <p>Coach’s Notes: Use a moderate weight for all 5 sets. </p>…
October 11, 2022
CrossFit – Tue, Oct 11 “Certus Tri” (Time) For Time: 2000m/1600m Ski 4000m/3200m C2 Bike 2000m Run <p>Coach’s Notes: This benchmark is long and challenging. Focus on moving steady and…
October 10, 2022
CrossFit – Mon, Oct 10 Back Squat (20:00- Build to 1RM) <p>Coach’s Notes: Today we are testing to see where we are at for a 1 rep max. </p> Back Squat…
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