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
WORKOUT for Friday 9/24/2021
posterior accessories then 5 sets of a snatch + overhead squat
CGO 21.1
for time/15:00 cap
1-3-6-9-15-21 wall walks
10-30-60-90-150-210 double under
Post total completed reps to whiteboard.
WATCH: The 2014 CrossFit Games
WORKOUT for Friday 8/6/2021
Rack jerk 6 sets of 2 (50-60-70-80/3) 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
Post-workout do some calf stretching, lax ball to front/side/back of shoulder. Post time or reps to whiteboard!
READ: 3 Killer Strategies For CrossFit Open Workout 21.1 – WODprep
WATCH:
CONDITIONING for Friday 3/12/2021
AMRAP in 10:00 of
10 ground-to-shoulder
10 double pogo hop
10 shoulder-to-overhead
Ground-to-shoulder and shoulder-to-overhead can be done with any sort of loading: a single or pair of dumbbells, kettlebells, a medicine ball, a sandbag, or a backpack. Double pogo hops can be done into and over a mat or with simple markings on the ground.
READ: The CrossFit Games
WATCH:
