Thanks for coming out this past Saturday for the Annual FCF Not-Holiday Party!
It’s max week, so let’s test/retest a bunch of important fitness skills and capWhat to look forward to this week: 10-rep max bench press, 100 pullups or 30 muscle-ups, kinda KAREN + ANNIE, The Big Clean Complex, CGO 14.4, CGO 12.3, JT, EMOM lifts, and more!
CrossFit WOD for Max Monday 1/23
bench press 5 sets to establish a 10-rep max
for time: 100 pullups
for time: 30 muscle-ups
Olympic Weightlifting WOD – w5d1
back squat, snatch, snatch pull
Note for Week 5: If you miss a rep in either the snatch or clean & jerk you can no longer go up in weight. You must drop down 10% and hit 3 sets of 2 reps focusing on what caused the failure.
Turkish Get Up skill work
Strength Day #5
9 reps per arm per minute for 10 minutes.