WORKOUT for Friday 5/13/2022

AMRAP in 3 minutes:
6 push press, 20/30/50kg
10 power cleans, 20/30/50kg
14 box jumps, 12/20/24″

Rest 1:00. Repeat for 5 total rounds.

Post total full rounds completed for EACH round to whiteboard!

WATCH:

SKILLS for Thursday 5/12/2022 is BENCH PRESS

WORKOUT for Thursday 5/12/2022

WORKOUT for Wednesday 5/11/2022

pause bench press 12×3, then

100 DB box step-overs for time, 2×12/16/24kg KB or 2×25/35/50lbs DB

Post times to whiteboard!

READ: CrossFit’s Two Semifinal Workouts Released – Morning Chalk Up

SKILLS for Tuesday 5/10/2022 is the PRESS/JERK (Shoulder-to-overhead movements)

CONDITIONING for Tuesday 5/10/2022

WORKOUT for Monday 5/9/2022

2 rounds for time:
70 air squats
60 kb SDHP, 8/12/20kg
50 situps
40 kb snatches
30 dips
20 pogo burpees

*Rx+ if you muscle-up into your dips, kettlebell is 12/16/24kg. Post time to whiteboard!

WATCH:

Join us for YOGA at 10am with IVAN.MVMT on Zoom. RSVP via PushPress for meeting room info!

CONDITIONING for Sunday 5/8/2022

WORKOUT for Saturday 5/7/2022

21,097m row for time

Can do it alone (preferred), or in teams of 2, 3, or 4.

There will obviously be less-intense options if you want to do something else.

Post times to whiteboard!

SKILLS for Saturday 5/7/2022 is the SQUAT

WORKOUT for Friday 5/6/2022

“GRETTEL”

10 rounds for time:
3 clean & jerks, 29/43/61kg
3 burpee-over-bar

-OR-

“INGRID”

10 rounds for time:
3 snatches, 29/43/61kg
3 burpee-over-bar

Post time to whiteboard!

WATCH:

SKILLS for Thursday 5/5/2022 is the CLEAN

STRETCH for Thursday 5/5/2022

LISTEN:

Monday was all about lifting heavy. Today is about volume and speed in gymnastics.

What will Friday be?

On Saturday you’ll have a chance to do a half-marathon row (if you budget 2 hours or so of your day).

Also I’m serious.

WORKOUT for Wednesday May the Fourth (Be With You) 2022

30 muscle-ups for time, or

50 bar muscle-ups for time, or

100 pullups for time

Choose the most difficult but doable skill. Post time to whiteboard!

READ: 5 Keys to Nailing Your Half Marathon Row – UCanRow