December 21, 2022
CrossFit – Wed, Dec 21 Performance Squat Snatch (15:00- Build to a single at 85+% of 1RM) Coach’s Notes: The goal today is to build to a single at 85%…
December 20, 2022
CrossFit – Tue, Dec 20 Performance & Fitness Metcon (AMRAP – Rounds and Reps) AMRAPx15:00 5 Strict Pull-ups 25m Farmer’s Carry (70/53) 5 Strict HSPU 25m Farmer’s Carry Metcon Accumulate:…
December 22, 2022
CrossFit – Thu, Dec 22 Performance & Fitness Metcon 5 Sets not for time: 20-45 Second Ring or Floor Plank 20 Banded Tricep Extensions 1:00 Ski @ easy pace 20m…
December 19, 2022
CrossFit – Mon, Dec 19 Performance & Fitness Back Squat (3 Sets: 10 Reps ) Coach’s Notes: Keep the weight at 65-70% of your 1RM. Rest 2:00 Between sets. Metcon…
December 15, 2022
CrossFit – Thu, Dec 15 Performance & Fitness Alternating top-down DB Bench Press (4 Sets: 12 Reps) Coach’s Notes: Complete 10 Band pull-aparts w/ a pause after each set. Metcon…
December 16, 2022
CrossFit – Fri, Dec 16 Performance Squat Clean + Hang Squat Clean + Jerk (1 Complex every 1:30 x 5 Sets) Coach’s Notes: Start at a moderate load and build.…
December 17, 2022
CrossFit – Sat, Dec 17 Performance & Fitness Metcon (AMRAP – Rounds and Reps) In teams of 3: AMRAPx30:00 30 Burpee Box Jump Overs (24/20) 60 Alternating DB Snatch (55/40)…
December 12, 2022
CrossFit – Mon, Dec 12 Performance & Fitness KB Front Rack Walking Lunge (4 Sets: 12 Alternating Steps) 1KB/arm Landmine Twist (4 Sets: 12 reps (6/side)) Metcon (3 Rounds for…
December 14, 2022
CrossFit – Wed, Dec 14 Performance Squat Snatch + Hang Squat Snatch (1 Complex every 1:15 x 5 sets) Coach’s Notes: Build each set only if the technique is there.…
December 13, 2022
CrossFit – Tue, Dec 13 Performance Deadlift (5 Sets: 3 Reps) Coach’s Notes: Keep the weight between 70-80% of your 1RM. Rest 2:00 between sets. Fitness Deadlift (4 Sets: 8…
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