WORKOUT for Monday 1/24/2022
“CGO 18.2 & 18.2a”
1-to-10 reps for time:
dumbbell squats, 2×20/35/50lbs
bar-facing burpees
Then establish a 1RM clean in remaining time. 12-minute cap!
1st half is 1-7 so pace- go UB but don’t rush. Quick transitions. Start around 80-90% of 1RM
READ:
That’s a wrap for all nine CrossFit Games Regionals! That means we more or less have a roster of the athletes we’ll see at the 2018 CrossFit Games in Madison, WI towards the end of July.
Happy PRIDE month! We have the 2018 FCFF Pride shirt ready for preorder before the march we’ll be walking in again!
This week’s agenda: CGO 18.2 (dumbbell squats/bar-facing burpees, max clean), back squats at 65-70%, heavier tabata front squats, running/alternating split snatch, push presses, medicine ball cleans/running, CGO 18.3 (double unders, overhead squats, muscle-ups/pullups, dumbbell snatches, etc), max standing box jumps, deadlift/pistol/pushups, max seated box jumps, and FIGHT GONE BETTER!
ARTICLES
+ Belts, Knee Sleeves, Wrist Wraps, Bandages – Torokhity
+ When You’re Extremely Easy to Kill – Deuce Gym
CrossFit WOD for Monday 6/4
CGO 18.2
complete as much as possible in 12 minutes:
1-to-10 reps of
dumbbell squats, 2 x 50/35lbs
bar-facing burpees
– then –
CGO 18.2a
1RM clean (if time remains)
Compare to 02/03MARCH2018. Post time and load to whiteboard!
Olympic Weightlifting WOD – Week 2/3, Day 1/3
BtK HANG SNATCH + SNATCH
85 / 1 (2)
BtK HANG CLEAN + 2 JERK
85 / 1 (2)
jumping good am 3x8x65%
split squat 3×8/side
close-grip pushups 3×25
banded plank or HS 3x:45
Powerlifting WOD – Week 2/3, Day 1/3
box jump 5 x 3 x 85%
BACK SQUAT 67.5% / 3 (10)
2×8+ GHR
2×20 reverse hyper
2x:45 banded plank
2×12-20 weighted lunge
Kettlebell WOD
deadlifts
Simple & Sinister
Brett is just missing another dumbbell
“A BURNER!”
ALSO:
Here’s the registration link for next Foundation Barbell cycles!
– Olympic Weightlifting (M/W/F at 6am/11am/6:30pm/7:30pm)
– Powerlifting (M/W/F at 6am)
ARTICLES
+ CGO 18.2 Rules & Standards Scoresheet – CrossFit
CrossFit WOD for Champagne Friday 3/2
12 minutes to complete both 18.1 and 18.1a
18.2
1-2-3-4-5-6-7-8-9-10
dumbbell squat, 2×50/35lbs
bar-facing burpee
18.2a
1RM clean
Notes:
– If 18.2 is not completed in under 12 minutes, athletes will not lift and will not have a score for 18.2a. If 18.2 is performed scaled, 18.2a will also be scored as scaled and will rank below anyone who did not scale 18.2.
Olympic Weightlifting WOD
We conclude buffer week with a double day of complexes- one for the snatch, one for the clean/&jerk
Gymnastics WOD
handstand pushup development
