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) […]
CrossFit First Creek – CrossFit Weightlifting Back Squat (3 Rep Max!) 8×3 reps. One set every 2:30. Refer back to […]
CrossFit First Creek – CrossFit Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, […]
CrossFit First Creek – CrossFit Deadlift (3 x 8 @ 65% of 5 RM) Deload set! Keep it light! Nate […]