November 24, 2023
CrossFit – Fri, Nov 24 Performance Back Squat (20:00- build to 5RM, 3RM or 1RM) Coach’s Notes: Choose one of the 3 options. Fitness Back Squat (4 Sets: 6 Reps)…
November 22, 2023
CrossFit – Wed, Nov 22 Performance Metcon (Time) For time: 1000m Run 10 Power Cleans 800m Run 8 Power Cleans 600m Run 6 Power Cleans 400m Run 4 Power Cleans…
November 21, 2023
CrossFit – Tue, Nov 21 Performance & Fitness Metcon (5 Rounds for reps) Complete a round every 5:00 x 5 Sets 50m Farmer’s Carry (53/35) 15 Toes to Bar 50m…
November 20, 2023
CrossFit – Mon, Nov 20 Performance Squat Snatch (3 Sets: 2 Reps, 3 Sets: 1 Rep) Coach’s Notes: Build from 75% to 9/10 RPE. Complete a set every 1:30. Fitness…
November 18, 2023
CrossFit – Sat, Nov 18 Performance Metcon (Calories) With a partner: AMRAPx30:00 2 Rounds: 75 Power Snatches (75/55) 75 Bar Facing Burpees Max Calorie Machine in remaining time Fitness Metcon…
November 17, 2023
CrossFit – Fri, Nov 17 Performance Front Squat (15:00- Build to 3RM) Fitness Front Squat (4 Sets: 6 Reps) Performance & Fitness Metcon (Time) 3 Rounds for time: 500m Row…
November 14, 2023
CrossFit – Tue, Nov 14 Performance & Fitness Metcon (Checkmark) EMOMx30:00 Interval 1: 45 Seconds on any machine (Tough Pace) Interval 2: 10-30 Second L-sit or Tuck-sit Interval 3: 45…
November 15, 2023
CrossFit – Wed, Nov 15 Performance & Fitness Deadlift (1 Rep every 2:00 x 5 Sets) Coach’s Notes: We are not maxing today. Keep the weight between 80-90% of 1RM.…
November 16, 2023
CrossFit – Thu, Nov 16 Performance & Fitness Strict Press (4 Sets: 4 Reps) Coach’s Notes: 70-80% of 1RM. Rest 1:30. Metcon (Checkmark) Accumulate: 4:00 Farmer’s Hold AHAP 100 Banded…
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