CrossFit – Thu, Apr 18 Performance & Fitness Metcon (Checkmark) 5 Sets: 2:00 on any machine 50m Sandbag Carry 2:00 on any machine 50m Single Arm Farmer’s Carry each arm
CrossFit – Mon, Apr 15 Performance Squat Snatch (1 Rep every 1:15 x 5 Sets) Coach’s Notes: Start around 70-75% of your 1RM and Build to a heavy single for…
CrossFit – Tue, Apr 16 Performance & Fitness Metcon (Checkmark) 4 Sets: 1 Max Set of Ring Rows 1 Max set of Push-ups (ADV: band resisted) 1:30 Row or Ski…
CrossFit – Sat, Apr 13 Performance Metcon (Time) With a partner for time: 50 Power Cleans (135/95) 100 Double-unders 40 Power Cleans (185/125) 80 Double-unders 30 Power cleans (205/145) 60…
CrossFit – Fri, Apr 12 Performance & Fitness Metcon Complete a Set every 3:00 x 5 Sets 3 Tall Box Jumps 3 Back Squats Coach’s Notes: Start the Back Squats…
CrossFit – Wed, Apr 10 Performance Deadlift (3,3,1,1) Coach’s Notes: Start around 75-80% of your 1RM and build. The sets of 3 will come from a dead stop. Not TNG.…
CrossFit – Mon, Apr 8 Performance Squat Snatch (2 Reps every 1:30 x 5 sets) Coach’s Notes: Start at 70% and build between 80-85% of 1RM. Fitness Double KB Sumo…
CrossFit – Sat, Apr 6 Performance & Fitness Metcon (Distance) With a partner: AMRAPx25:00 3200m Run Max Distance Row in remaining time Coach’s notes: 1 Person works at a time.…