Tag Archive for: 12point4
Emily joins the 500-level WODclub!
ARTICLES
+ CrossFit Games Season: An Intermediate’s Guide to the Open – Beyond the Whiteboard
CrossFit WOD for Friday 2/16
CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Compare/contrast to Monday. Post scores to whiteboard!
Olympic Weightlifting WOD – Week 6/7, Day 3/3 (Deload)
repeat this week’s complexes!
Powerlifting WOD – Week 6/7, Day 3/4
SSB box squats
deadlift + bands
Gymnastics Strength WOD
press day: hspu, dips, handstand presses
Kettlebell WOD
Kettlebell Bent Press Progression
Intervals!
clean, left :30 seconds work/:0 off
clean, right :30 seconds work/:0 off
press, left :30 seconds work/:0 off
press, right :30 seconds work/:45 sec rest
repeat 3x
then
Simple & Sinister
Michi joins the WODclub at the 1000 level!
Here’s the plan this week:
ARTICLES
+ Coaching Roundtable: CrossFit Games Open 13.3 Tips & Advice – Tabata Times
CrossFit WOD for Monday 2/12
Halved CGO 12.4/13.3
AMRAP in 12 minutes:
150 wall ball, 20/14# to 10/9′
90 double unders
30 muscle-ups
Post score to whiteboard!
Olympic Weightlifting WOD – Week 6/7 (Deload), Day 1/4
snatch complex, individualized for your weaknesses, back squats
Powerlifting WOD – Week 6/7, Day 1/4
wide-stance good morning 3RM
Kettlebell WOD
accessories+mobility, then
ARMOR BUILDING
YGIG for 20-30 minutes
2 double cleans
1 double press
3 front squats
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