Monday 8/5/19

View this post on Instagram

Team Foundation CrossFit at another dope @RCFgames hosted by @rcfcrossfit! Fun experience, legit programming, and incredible vendors like @nwfitmeals (who keep hungover coaches well-fed). Always inspiring to be around the local competitive #CrossFit community, and great to see old friends! #HYFRsquad

A post shared by Foundation CrossFit (@foundationcrossfit) on Aug 4, 2019 at 3:42pm PDT

What to expect this week: three benchmark workouts with the 21-15-9 format, a workout from the 2019 CrossFit Games, a long chipper on Thursday, and EMOM power snatches & cleans and “Not LYNNE” on the weekend.

CrossFit WOD for Monday, August 5th

9×3 tempo front squat @43X3

“ELIZABETH”
21-15-9 rft
power clean, 61/43kg
ring dips

then

“ANNIE”
50-40-30-20-10 reps for time:
double unders
ab-mat situps

Both benchmarks have an 8:00 limit. 3:00 rest between the two. Post times to whiteboard!

Barbell Club

We’re in Week 2. Powerlifting is in their Intensification phase. Olympic Weightlifting is working on better pulling timing and positioning.

DOWNLOAD THE PROGRAM PDF
(Aug 2019 Powerlifting Week 2)
(Aug 2019 Olympic Weightlifting Week 2)

ARTICLES

+ The Greatest of All Time – Morning Chalk Up
+ Customize Your Nike Metcon 5 (Only 36 Hours to Make the Fraser Championship shoe) – Nike