CGO 18.5 Retest

Bobby demonstrating the scap pinch during a chest-to-bar pullup

ARTICLES

CrossFit WOD for Champagne Friday 6/15

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

Olympic Weightlifting WOD – Week 3/3, Day 3/3

3 front squats
hang clean + clean
then establish a heavy clean & jerk

Powerlifting WOD – Week 3/3, Day 3/3

seated box jumps 5×1

PRESS 60/5, 75/5, 85/3, 95/1+
DEADLIFT 50/5, 60/3, 70/1, 75/AMRAP

bicep openers 3×5
tricep openers 3×5
tabata assault bike

CrossFit WOD for Saturday 5/16

9am
– establish a heavy SNATCH within 20 minutes
– establish a heavy CLEAN & JERK within 20 minutes

10am
– establish a heavy BENCH PRESS within 20 minutes
– establish a heavy BACK SQUAT within 20 minutes

11am
– establish a heavy STRICT/PUSH PRESS within 20 minutes
– establish a heavy DEADLIFT within 20 minutes

CrossFit WOD for Sunday 5/17

3 rounds for time:
300m farmer’s walk, 2x 24/16kg
20 GHDSU
10 muscle-ups