CrossFit – Mon, Jan 15 Performance Metcon (Checkmark) Every 2:30 x 5 Sets: 250m/200m Row 3 Front Squats (From the floor) Coach’s Notes: Take the row at a hard but…
CrossFit – Sat, Jan 13 Performance & Fitness Metcon (Time) With a Partner: For Time: 10k Bike *Every 2:00 both partners will complete 15 Sit-ups (ADV: 3 Bar Muscle-ups)
CrossFit – Thu, Jan 11 Performance & Fitness Metcon (Checkmark) Every 1:30 x 8 Sets (4 sets each movement) Set 1: 8-10 DB Bench Press Set 2: 1:00 Farmer’s Hold…
CrossFit – Mon, Jan 8 Performance & Fitness Metcon (Checkmark) Complete a set every 2:00 x 5 Sets 40-75 Double Unders or 75 Singles 3 TNG Power Cleans or 15…
CrossFit – Sat, Jan 6 Performance Metcon (AMRAP – Rounds and Reps) With a partner: AMRAPx20:00 250m Row/1000m C2 Bike 20 Power Snatch (95/65) *Add 20/10 pounds to the Snatch…
CrossFit – Thu, Jan 4 Performance & Fitness Metcon (Checkmark) Every 2:00 x 4 Sets: 1 Max set Handstand push-ups or DB Z Press Coach’s Notes: Save about 1-2 reps…