Week of 2/4 Through 2/10
We have such an awesome community here at FCF. Thank you to each and every person who came out to our Post-Holidays party this past Saturday!
Anyone else notice something in the Step-and-Repeat?
PROGRAMMING
Monday 2/4
5k row or 5k run. Do whatever sounds worse. Then establish a back squat 3RM.
Post time to whiteboard.
Tuesday 2/5
3 rounds for time:
15 squat cleans, 61/43kg
15 ring dips
Post time to whiteboard.
Wednesday 2/6
3 rounds for time:
3 legless rope climbs
5 strict HSPU
OR
5 rounds for time:
4 rope climbs
5 kipping HSPU
Post time to whiteboard.
Thursday 2/7
5 rounds for time:
1:00 handstand hold
21 toes-to-bar
Post time to whiteboard.
Friday 2/8
AMRAP in 20 minutes:
21 back squats, 61/43kg
2/1 rope climbs
Post score to whiteboard.
Saturday 2/9
PERFORMANCE
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 strict pullups, 10 single leg squats [alternating], 15 pushups)
Rx
in teams of 2 complete AMRAP in 30 minutes:
– 1k row
– 5 rounds of CINDY (5 pullups, 10 pushups, 15 squats)
Post teams and scores to whiteboard.
Sunday 2/10
every 2:00 lift then add weight. go until a total of 3 missed lifts:
a. clean & jerk
b. below-the-knee block pull
Post loads to whiteboard.
POWERLIFTING – FEBRUARY 2019 [PDF]
OLYMPIC WEIGHTLIFTING – FEBRUARY 2019 [PDF]
ARTICLES
+ Why Should I Even Still Do The Open? – Morning ChalkUp
+ The 2019 CrossFit Games Open – CrossFit
+ USA Powerlifting Bans All Trans Women – OUTSPORTS
