Weightlifting Front squat (5×4) 3 second eccentric phase then 2 second pause in the bottom. We’re trying to increase time […]
Metcon (Time) For time: 250m row 1 rope climb 250m row 2 rope climb 250m row 3 rope climb 250m […]
EMOM 14 alternating minutes Even: 10 Bent Over Rows (95/65) Odd: 8 Hang Power Cleans Bent over rows are with […]
CrossFit First Creek – CrossFit Weightlifting Back Squat (5×5+) ** Superset** 5×8 RDL each leg. Your coach will explain this […]
EMOM 10 minute Alternating EMOM Even: Inverted Rows (:20 max reps) Odd: :10 sec pull-up hold –> :5 sec L-Hold […]
CrossFit First Creek – CrossFit DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, […]
CrossFit First Creek – CrossFit Weightlifting Front Squat (5×5) 5 second eccentric phase on all reps, build to a heavy […]
Weightlifting Bench Press (5×5+) Build to a heavy 5 reps in your first 4 sets. Your last set is as […]
Metcon (Time) For time: with a partner 200 Jump rope 100 KB/DB Lunge (L/R=1 Rep) (53/35) 80 Stick situps 60 […]
CrossFit First Creek – CrossFit Warm-up Warm-up (No Measure) Ladder Drills, 3 Rounds: 10 skiiers 10 Empty bar bent rows […]