Dan Lekki

Jan 23, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Squat Snatch 3 reps x 5 sets @ 80-85% 1 RM Metcon (AMRAP – Reps) For 20 minutes, every minute on the minute, perform the following: -Odd minute: 5x thruster (155#/105#) -Even… Read more »

Jan 22, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 3x push press + 3 strict pull ups (10 x 3) 10 rounds, every 60 seconds perform the following… -3x push press (65% 1 RM) -3x strict pull up Metcon (Time) Complete… Read more »

Jan 21, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Strict Press ( 5×5) Type the details of the weightliftingIncrease the weight each set, so that the last rep of the last set should be close to failure. Metcon (AMRAP – Reps)… Read more »

Jan 20, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 3x front squats + 1x jerk Take 10 minutes to find a max for the day. You must take it from the ground and if you squat clean it, then that counts… Read more »

Jan 18, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Barraza (AMRAP – Rounds and Reps) 18 Minute AMRAP of: 200m Run 9 Deadlifts, 275# 6 Burpee Bar Muscle-upsIn honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died… Read more »

Jan 17, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Back Squat (10×5) Metcon (Calories) 30 rounds: 30 second max effort assault bike, 30 seconds rest Score is total calories. Be careful getting off the bike!

Jan 16, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Front Squat Work up to a heavy single in 10 reps or less. Squat Clean Work up to a heavy set of 5 reps and perform 3 sets at that weight. No… Read more »

Jan 15, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Deadlift 10 rounds, every 30 seconds perform 2x deadlift @ 75% 1 RM. If you feel good you can take it up, and if you are suffering then take it down. Metcon… Read more »

Jan 14, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard Pause front squats Pause front squats – 3 reps x 10 sets. Work up to heavy triple and perform your 10 sets at that weight. Metcon (AMRAP – Rounds and Reps) Complete… Read more »

Jan 13, 2020

H.O.T. Side CrossFit – CrossFit View Public Whiteboard 3x snatch push press + 3x overhead squat 3x snatch push press + 3x overhead squat x 5 sets. Increase the weight each round so that set #5 is your max for… Read more »