1/20/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 1000m row 50 single arm DB squat snatches 750m row 35 single arm DB squat snatches 500m row 20 single arm DB squat snatchesRx = 40/30# Rx + = 50/35# Extra Credit *See whiteboard

1/19/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Gymnastic EMOM x 30 4-7 toes-to-bar OTM x 10 4-7 handstand push ups OTM x 10 4-7 chest-to-bar pull ups OTM x 10*Increase one rep from last week Metcon (Time) 1000m row 50 single arm DB squat snatches 750m row…

1/18/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (4 Rounds for reps) Tabata interval :20sec. work / :10sec. rest / 8 rounds @ each -Deadlift 185/135# -Hang power clean 135/95# -Front squat 115/85# -Push press 95/65# Extra Credit *See whiteboard

1/16/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (AMRAP – Rounds and Reps) 4 Tire flips 665/335# :60 sec. battle ropes (:20 sec. x 3) Lunge length of turf Monkey bars (2 lengths) Burpee broad jump length of turf “AMRAP” 20 minutes Core Work *See whiteboard

1/12/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (No Measure) Gymnastic EMOM x 30 3-6 toes-to-bar OTM x 10 3-6 handstand push ups OTM x 10 3-6 chest-to-bar pull ups OTM x 10 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Extra Credit *See whiteboard

1/11/21

CrossFit ISO – CrossFit Warm-up *Coach led Metcon (Time) 300/250m row 10 power cleans 135/95# 10 burpee box jump over 24/20″ 3 rounds then: 300/250m row 10 power cleans 155/105# 10 burpee box jump overs 2 rounds then: 300/250m row 10 power cleans 175/115# 10 burpee box jump overs 1…

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