CONDITIONING for Thursday 1/20/22
READ: Why Your [Insert Skill Here] Isn’t Consistent – Foundation CrossFit
WORKOUT for Wednesday 1/19/2022
CGO 15.3
[Rx Division]
AMRAP in 14:00 (Rx)
7 muscle-ups
50 wall ball
100 double unders
[Scaled Division]
AMRAP in 14:00 (Scaled)
50 wall ball
200 single unders
Compare to 7/29/2016, 9/23/2016, 3/19/2019 . Post score to whiteboard!
WATCH:
SKILLS for Tuesday 1/18/2022 is the SNATCH
CONDITIONING for Tuesday 1/18/2022
WORKOUT for Monday 1/17/2022
EMOM for 10 minutes: 2 power clean + 3 front squats then
AMRAP in 7 minutes:
7 shoulder-to-overhead, 30/50/70kg
14 pistols
Use a s2o load that allows you to finish the set in no less than 2 sets.
Compare to 1/17/2017. Post total reps completed to whiteboard!
WATCH: Try out these single-leg squat (“pistol”) progressions
Join us for YOGA at 10am on Zoom after you RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 1/16/22
Maskrugstemmen at a Foundation Holiday Party
TURN IN YOUR BINGO SHEETS TO THE OFFICE!
WORKOUT for Saturday 1/15/2021
4-8-12-16-20-etc in 20:00:
HSPU/HRPU
power cleans, 25/40/60kg
front lunges/leg
Post score to whiteboard!
Partners must alternate sets. A does 4 hspu, B does 4 cleans, A does 4 lunges/side, B does 8 HSPU, A does 8 cleans, B does 8 lunges/side, etc.
READ: No Major Changes for 2022 CrossFit Games Season Despite DC Firing – MCU
WORKOUT for Friday 1/14/2022
every :90 do 8 back squats AHAP, for 9:00 (6 sets) then
“CGO 21.1”
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double unders
Compare to 8/6/2021, 3/12&13/2021 . Post total completed reps to whiteboard.
READ: How Olympic Weightlifting Changed My Career and Life – Paul Stroup on Medium
