CrossFit First Creek – CrossFit Back Squat (6 x 3 ) EMOM at 75% of your projected 1 RM. Maintenance […]
CrossFit First Creek – CrossFit Snatch (10 x 2) Full Snatch + OHS @ 90% Even sets- 1/2 sec. pause […]
CrossFit First Creek – CrossFit Deadlift (6 x 4) 6 minute EMOM, 70-75% maintence for the next 2 weeks. No […]
CrossFit First Creek – CrossFit Metcon (Time) Partner WOD: 2 Rounds of: 30 Burpee Pull-ups * Partner holds static push-up […]
CrossFit First Creek – CrossFit Bench Press (6 x 3) EMOM at 75% The next two week are maintenance. Use […]
CrossFit First Creek – CrossFit Metcon Gator (Time) 8 Rounds for time of: 5 Front Squats, 185# 26 Ring Push-upsIn […]
CrossFit First Creek – CrossFit Weightlifting Deadlift (5 rep max) 6 sets of 5 reps. Build to a 5 rep […]
CrossFit First Creek – CrossFit Weightlifting Bench Press (3 rep max) build to a heavy 3 reps in 15 minutes. […]
CrossFit First Creek – CrossFit Weightlifting Snatch (8×3) 8 sets of 1 snatch+ 2 overhead squats. Pause for 3 seconds […]
CrossFit First Creek – CrossFit Metcon Metcon (Time) 10 rounds of: 15 calorie bike/row (alternate rounds) 5 squat cleans (135/85) […]