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02/06/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (No Measure)3 Rounds 500M Row 50ft. Dbl. KB Walking Lunge 53/35StrengthBench Press5x5 Bench Press Building to a Heavy Set of 5 *After Each Set* Max Strict Deficit Ring Rows Followed By 100 Banded GM 100 Banded Pull-Aparts *Partion as you…

02/05/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (No Measure)Every 4 Mins. for 12 10 GHD Sit-Ups 15/12 Cal. Row 10 HSPUStrengthSnatchSnatch Pull+Hang High Pull+Hi-Hang Snatch 2x3@45% 2x2@55% 3x2@60% Power Snatch 7x1 *Build in weight staring back at 45% Drop Snatch 4x2@BBMetconMetcon (AMRAP - Reps)6 RFT 25 Dubs…

02/04/2019

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CrossFit Seek and Destroy - Small Group TrainingWarm-upWarm-up (No Measure)MetconMetcon (No Measure)11 Min. EMOM Clean & Jerk Min. 1-70% Min. 2-75% Min. 3-80% Min. 4-Rest Min. 5-75% Min. 6-80% Min. 7-85% Min. 8-Rest Min. 9-80% Min. 10-85% Min. 11-90%StrengthFront Squat5 Min. EMOM 1 Front Squat *Building in Weight Then... 5…