August 11, 2023
CrossFit – Fri, Aug 11 Performance Clean Pull + Pause Clean + Jerk (1 Complex every 1:30 x 5 sets) (2sec hold at knee) Coach’s Notes: pause for 2 full…
August 10, 2023
CrossFit – Thu, Aug 10 Metcon (Checkmark) 4-5 Sets not for time: 20-40 Second Sorenson Hold 20m Reverse Sled Drag into 20m Forward Sled Drag (Heavy) 10 Lateral Banded Steps…
August 9, 2023
CrossFit – Wed, Aug 9 Performance Power Snatch (3 TNG reps every 1:15 x 5 Sets) Coach’s Notes: Build to 9/10 RPE. Fitness Double DB Snatch (6 Reps every 1:15…
August 7, 2023
CrossFit – Mon, Aug 7 Performance Metcon (AMRAP – Rounds and Reps) AMRAPx12:00 9 Calorie Echo Bike or 12 Calorie Ski 6 Bar Facing Burpees 3 Power Cleans @70% of…
August 8, 2023
CrossFit – Tue, Aug 8 Performance & Fitness Back Squat (5 reps every 2:00 x 5 sets) Coach’s Notes: Startat 65% of 1RM and build to 8/10 RPE. Metcon (AMRAP…
August 5, 2023
CrossFit – Sat, Aug 5 Performance & Fitness Metcon (Time) With a partner for time: 1000m Run (together) Then: 10 Box Jump Overs (24/20) 4-8-12-16-20-22-24 Alternating DB Snatch (50/35) Coach’s…
August 4, 2023
CrossFit – Fri, Aug 4 Performance 2 Clean Pulls + Squat Clean + Jerk (Weight) 1 Complex every 1:30 x 5 Sets Build to 9/10 RPE Fitness DB Power Clean…
August 3, 2023
CrossFit – Thu, Aug 3 Performance & Fitness Metcon (Checkmark) EMOMx10:00 Interval 1: 50m Farmer’s Carry AHAP Interval 2: 1 Max UB Set of TTB Metcon (Checkmark) 4 Sets not…
August 2, 2023
CrossFit – Wed, Aug 2 Performance Power Snatch (5 TNG reps Every 1:15 x 5 Sets) Coach’s Notes: Start light and build to 8/10 RPE. Should feel challenging but smooth.…
August 1, 2023
CrossFit – Tue, Aug 1 Performance & Fitness 1 1/4 Back Squat (3,3,2,2,1) Coach’s Notes: Build to 9/10 RPE. Rest 2:00 between sets. Metcon (AMRAP – Reps) AMRAPx12:00 500m Row…
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