October 9, 2023
CrossFit – Mon, Oct 9 Performance Squat Snatch (6 Sets: 2 Reps) Coach’s Notes: Pause for 2 sec. at the knee for each rep. Start at 65% of 1RM and…
October 7, 2023
CrossFit – Sat, Oct 7 Metcon (2 Rounds for reps) With a Partner: 2 Sets: AMRAPx15:00 1000m Run/1250m Row 60 Toes to Bar Max Distance Farmer’s Carry (70/53) Rest 5:00…
October 6, 2023
CrossFit – Fri, Oct 6 Performance Hang Power Clean (3,3,3,2,2,1) Coach’s Notes: Start light and build to a heavy weight by the last set. Take about 1:30 Rest between sets.…
October 5, 2023
CrossFit – Thu, Oct 5 Performance & Fitness Bench Press (10 Reps every 2:00 x 4 Sets) Coach’s Notes: Use between 60-70% of your 1RM. Metcon (Checkmark) 3 Sets not…
October 4, 2023
CrossFit – Wed, Oct 4 Performance & Fitness Metcon (Checkmark) 3 Sets not for time: 6-8 Supinated Grip Strict Pull-ups 20-45 Second Side Plank each side 3 Sets not for…
October 2, 2023
CrossFit – Mon, Oct 2 Performance 1 1/4 Back Squat (3,3,2,2,1,1) Coach’ Notes: Start light and build to 9/10 RPE. Fitness 1 1/4 Back Squat (4 Sets: 5 Reps) Performance…
October 3, 2023
CrossFit – Tue, Oct 3 Performance Metcon (Time) For Time: 500m Row or Ski 25 Power Snatch (95/65) 1000m Run 25 Power Snatch (95/65) 500m Row or Ski Fitness Metcon…
September 30, 2023
CrossFit – Sat, Sep 30 Metcon (2 Rounds for reps) With a Partner: AMRAPx15:00 1000m Run/1250m Row 60 Toes to Bar Max Distance Farmer’s Carry (70/53) Rest 5:00 Coach’s Notes:…
September 29, 2023
CrossFit – Fri, Sep 29 Performance Metcon (Time) For Time: 2-4-6-8-10 Squat Snatch at 60% of 1RM Box Jump (30/24) Squat Snatch (Use this to reference weight for Part A)…
September 27, 2023
CrossFit – Wed, Sep 27 Performance Squat Clean (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Start around 70% of your 1RM and build to a max for the…
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