Benchmark Intervals

CrossFit WOD for Monday 1/6/2020

AMRAP in 5:00 (“ANNIE”)
50-40-30-20-10 reps for time:
double unders
situps

AMRAP in 5:00 (“FRAN”)
21-15-9 reps for time:
thruster, 43/29/20kg
pullups

AMRAP in 5:00 (“ELIZABETH”)
21-15-9 reps for time:
power clean, 61/43/29kg
ring dips

Rest 5:00 between each AMRAP. Share total reps completed to whiteboard!

Post-workout: go through the “World’s Greatest Stretch” sequence, holding each position for :15 or so for the first round, :30 or so for the second round.

Foundation Barbell Club

OLYMPIC WEIGHTLIFTING: This January cycle continues on our pulling sequencing- but we’ll start each session with squatting! Overhead strength development and isometric midline work to complete each day! Anyone want another Friday or Saturday morning Barbell class?

POWERLIFTING: We’re starting the first phase of the year. We’ll be back onto our high-volume in squats, bench, and deads for thickening your joints and practicing good range and form.

READ: Games Athlete Coaches CrossFit as a Subject to High Schoolers – Morning Chalk Up
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