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!
Who’s ready for IN-PERSON yoga classes at the gym?
YOGA for Sunday 6/12/2022
PARTNER WORKOUT for Saturday 6/11/2022
for time:
100 calorie row
80 wall ball, 8/14/20lbs
60 MB situps, 8/14/20lbs
40 box jump overs, 12/20/24″
20 muscle-ups
You and your partner must alternate every rep (except on the rower where you’ll alternate every 10 calories). Post time to whiteboard!
WATCH:
WORKOUT for Friday 6/10/2022
“NICOLE”
5 rounds for time:
400m run
15 overhead squats, 20/35/50kg
Post time to whiteboard!
GYMNASTICS for Friday 6/10
hand/wrist/elbow accessories, headstand practice, handstand shaping, and false-grip work
WATCH: It’s the last weekend of Semifinals before the CrossFit Games!
SKILLS for Thursday 6/9/2022 is BENCH PRESS
CompEx for Thursday 6/9
double kettlebell overhead squats, snatch complex then
“GRIP & RIP”
4 rounds for time:
18/25 calories
10 toes-to-bar
8 burpee deadlifts, 2×20/35/50lbs
6 Devil’s press, 2×20/35/50lbs
finish with shoulder accessory work
CONDITIONING for Thursday 6/9
