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.…
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)…
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.…
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…
CrossFit – Wed, Dec 7 Performance Power Snatch + Hang Squat Snatch (1 Complex every 1:15 x 5 Sets) Coach’s Notes: Build to a heavy complex for the day. Fitness…