May 19, 2023
CrossFit – Fri, May 19 Performance & Fitness Strict Press (2 Sets: 6 Reps, 2 Sets: 4 Reps) Coach’s Notes: Start at 70% and build to 9/10 RPE. Metcon (Time)…
May 16, 2023
CrossFit – Tue, May 16 Performance & Fitness Metcon EMOMx24:00 Interval 1: 15/12 Calorie Row Interval 2: 5-10 HSPU or DB Z Press Interval 3:15/12 Calorie C2 Bike Interval 4:…
May 17, 2023
CrossFit – Wed, May 17 Performance & Fitness Back Squat (3 Sets: 8 Reps @65-70% of 1RM) Coach’s Notes: Rest 2:00 between sets. Performance Metcon (5 Rounds for reps) Complete…
May 15, 2023
CrossFit – Mon, May 15 Performance & Fitness Metcon (AMRAP – Rounds and Reps) 2 Sets: AMRAPx15:00 1000m Run AMRAP 5 Pull-ups 10 Push-ups 15 Air Squats Rest 5:00 *Start…
May 18, 2023
CrossFit – Thu, May 18 Performance & Fitness Metcon Accumulate: 100 Banded Bicep Curls 200m Sandbag Carry 100 Banded Good Mornings 15:00 Bike Coach’s Notes: Accumulate the reps in any…
May 13, 2023
CrossFit – Sat, May 13 Performance & Fitness Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx30:00 30 Shuttle Runs 60 Hang Power Cleans (135/95) 90 Sit-ups Coach’s Notes:…
May 12, 2023
CrossFit – Fri, May 12 Performance & Fitness Bench Press (2 Sets: 6 Reps, 2 Sets: 4 Reps) Coach’s Notes: Start at 70% and build to 9/10 RPE. Performance Diane…
May 9, 2023
CrossFit – Tue, May 9 Performance & Fitness Metcon 4 Sets not for time: 10 Single Leg Landmine RDL each leg 10 Weighted Hip Extensions 15-30 V-ups Metcon (5 Rounds…
May 10, 2023
CrossFit – Wed, May 10 Performance Front Squat (15:00- Build to heavy single) Fitness Front Squat (4 Sets: 6 Reps) Coach’s Notes: Pause for 1 second in the bottom of…
May 11, 2023
CrossFit – Thu, May 11 Performance & Fitness Metcon 4 Sets not for time: 1:00 Single Arm Farmer’s Hold each arm 10 Pistols each leg or Single Leg Lateral box…
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