July 19, 2023
CrossFit – Wed, Jul 19 Performance Hang Squat Snatch (1 Rep EMOMx5:00) Coach’s Notes: Build to max for the day. Fitness Weighted GHD Hip Extension (6 Reps EMOMx5:00) Coach’s Notes:…
July 18, 2023
CrossFit – Tue, Jul 18 Performance Metcon EMOMx20:00 Interval 1: 10 Second Echo Bike Sprint Interval 2: 10-20 GHD Sit-ups Interval 3: 3 TNG Deadlifts Interval 4: REST Coach’s Notes:…
July 17, 2023
CrossFit – Mon, Jul 17 Performance & Fitness Metcon (Time) For Time: 3 Rounds: 10 Double DB Box Step-overs (50/35) 15 Pull-ups 20 Wall Balls (20/14) Immediately following the completion…
July 15, 2023
CrossFit – Sat, Jul 15 Performance & Fitness Metcon (Time) In teams of 3: 300 KBS (70/53) 3000m Row or Ski *Work can be partitioned into any rep scheme (does…
July 14, 2023
CrossFit – Fri, Jul 14 Performance Front Squat (3,1,1,1,1) Coach’s Notes: Build to a max for the day by the last set. Fitness Front Squat (3 Sets: 8 Reps )…
July 11, 2023
CrossFit – Tue, Jul 11 Performance & Fitness Metcon EMOMx10:00 Interval 1: 1 max set Strict Pull-ups Interval 2: 30-45 Second Front Elbow Plank Coach’s Notes: Scale the pull-ups so…
July 13, 2023
CrossFit – Thu, Jul 13 Performance & Fitness Metcon Every 3:00 x 4 Sets :40 Farmer’s Hold (Heavy) 1 Max set of TTB or Knee Raises Metcon (Checkmark) 3-4 Sets…
July 12, 2023
CrossFit – Wed, Jul 12 Performance & Fitness Metcon EMOMx10:00 Interval 1: 1 max set Strict Pull-ups Interval 2: 30-45 Second Front Elbow Plank Coach’s Notes: Scale the pull-ups so…
July 10, 2023
CrossFit – Mon, Jul 10 Metcon (Calories) Complete a round every 4:00 x 5 Rounds: 10 Double DB Front Squats 10 Double DB Push Press 10 Toes to Bar Max…
July 8, 2023
CrossFit – Sat, Jul 8 Performance & Fitness Metcon (AMRAP – Reps) With a partner: 2 Sets: AMRAPx12:00 5 Rounds: 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead…
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