WORKOUT for Wednesday 6/22/2022
for time:
1km run
2k row
300 double unders
1km run
This is not a mistake. Goal is to RETEST last Friday if you were present. If you cannot do double unders, do 450 single unders. We can adapt this workout for your needs if necessary.
Post results to whiteboard!
WATCH:
SKILLS for Summer Solstice Tuesday 6/21/2022 is the DEADLIFT
CompEx for Tuesday 6/21
barbell warmup, clean complex, double under/odd object carry, shoulder finishers
CONDITIONING for Tuesday 6/21
How long do you stay on or over the barbell during your pulling phase?
WORKOUT for Monday 6/20/2022
a.) every minute on the minute up to 12 minutes build to a heavy clean & jerk without missing, then
b.) GRACE protocol
30 clean & jerks for time, using 70% of Part A
Post time to whiteboard. Compare to .
WATCH:
YOGA for Sunday 6/19/2022
SKILLS for Saturday 6/18/2022 is the SNATCH
WORKOUT for Saturday 6/18
In groups of 4, for time:
75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg)
75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg)
75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg)
75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg
Only one athlete (two if team of four) working at a time and the barbell cannot touch the ground otherwise cash out a team set of 20 burpees per violation.
Post score to whiteboard.
WATCH: This workout from a DECADE ago at what was essentially Semifinals for the CrossFit Games
WORKOUT for Friday 6/17/2022
for time:
1km run
2k row
300 double unders
1km run
Post times to whiteboard!
WATCH:
SKILLS for Thursday 6/16/2022 is the SQUAT
CompEx for Thursday 6/16
snatch complex, ergs + toes-to-bar + wall ball, single-leg strength accessories
CONDITIONING for Thursday 6/16
WORKOUT for Wednesday 6/15/2022
1:30 of work, :30 of rest
a. DB step-over, 2×20/35/50lbs to 12/20/24″
b. calorie row
c. wall walk
Repeat for five total cycles. Post total reps & calories completed to whiteboard!
WATCH:
SKILLS for Tuesday 6/14/2022 is SHOULDER-TO-OVERHEAD (press, push press, jerk)
GYMNASTICS for Tuesday 6/14
levers, scales, forearm prep, muscle-up development, HS floaters
OLYMPIC WEIGHTLIFTING for Tuesday 6/14
midline development, bologna snatch + snatch, bologna clean + clean + jerk, front squats + accessories
CONDITIONING for Tuesday 6/14/2022
Check out the article The Seattle Times wrote! Features a certain gym you may go to…
WORKOUT for Monday 6/13/2022
BELLA COMPLEX
every :90 x 12 sets for max load:
clean + jerk +front squat + jerk
then
30 muscle-ups for time
Can modify to 100 pullups or 100 chest-to-bar pullups or 50 bar muscle-ups. Post time to whiteboard!
