http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-11-11 23:07:292019-11-11 23:07:36Two and Done
“NATE” as many reps as possible in 20:00 2 muscle-ups 4 handstand pushups 6 kettlebell swings, 32/24kg
Post score to whiteboard!
BARBELL CLUB
Powerlifting: In Week 2 we continue with Conjugate Method banded back squats, banded bench, sumo deadlifts, seated presses, and tones of accessories.
Olympic Weightlifting: Week 2 simply goes up in loading for most of the lifts. This week will be the last of a prescribed tempo, but if you find it helpful please continue using it!
Also a heads up: we have multiple athletes representing Foundation Barbell this weekend at the Howard Cohen American Masters meet in SeaTac! We’ll have a start list posted if you want to support in person, otherwise it’ll be streamed on YouTube all weekend!
What makes a solid receiving position for a split jerk: – a stance that is both long and wide – an upright torso – full lockout of the elbows – armpits facing forward – the bar sits above the shoulder blades – head through the window – the front shin is vertical – the rear knee is bent – the back heel is away from the ground
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-11-05 20:05:432019-11-05 20:05:47Split Position
We have a limited number of spots left for the MUSCLE-UP MASTER CLASS this Saturday at 10am. Sign up now before it’s too late! Foundation CrossFit athletes get a discount! Ask a trainer or email us for the code.
CrossFit WOD for Remember Remember Tuesday the 5th of November
AMRAP in 12:00 24/20 calories 15 wall ball 5/3 muscle-ups
Rest 3:00, then
AMRAP in 5:00 12/10 calories 7 wall ball 2/1 muscle-ups
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-11-04 23:50:272019-11-05 20:07:05Fit To Be
AMRAP in 9:00 9 single dumbbell overhead squats, 50/35/20lbs 9 double pushup burpee
All SDOHS should be done on one side per round, alternating arms each round. Post score to whiteboard!
BARBELL CLUB
The beginning of the November program: Powerlifting sees Conjugate Method protocols such as bands and odd-lift maxes, while Olympic Weightlifting starts anew with tempo classical lifts, except for that pause jerk.