AMRAP in 20:00 15 wall ball 400m run 15 wall ball 500m row
Goal is to use a weight that challenges you to do the wall ball sets unbroken. Post total wall balls completed to whiteboard!
BARBELL CLUB
It’s TEST WEEK so get your mind right: In the Olympic Weightlifting track you will max out a simple power + full sequence for the contested lifts, and a chance at overhead squat and front squat maxes. In Powerlifting you’ll have some opportunities to hit 1RM in any of the following: back squat, box squat, front squat, strict press, seated press, push press, bench press, sumo deadlift, and the conventional deadlift.
Come join us tonight after the 6:30pm class as we grill up some burgers to say bye to Branden! He was here for a summerinternship and will be going back to North Virginia. BYOB!
CrossFit WOD for Friday, August 16th
“THE STANDARD” for time: 30 clean & jerks, 61/43kg 30 muscle-ups 30 snatches, 61/43kg
It’s a SKILLS week, meaning we’ll be focusing on sharpening technique and putting you some familiar work with some twists.
We retest “MURPH” on Saturday so prepare for that- make sure you have your own vest/ruck if that’s in your cards.
CrossFit WOD for Monday 7/29
10×3 tempo back squat 32XX, then
3 rounds for max total calories: 1:00 double unders 1:00 lateral shuffle, 10′ 1:00 banded plank walk 1:00 box jump, 12/8″ 1:00 calorie row 1:00 rest
Post total calories to whiteboard!
Barbell Club
NEW CYCLE is here! The August cycles will focus on pulling and positions in Olympic Weightlifting and range-of-motion control in Powerlifting. Download the PDFs. GET STRONG!
Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc.
Saturday 6/15
YGIG for max score in 30:00 500m row 100 single unders max hang snatches, 43/29kg
Sunday 6/16
Fight Gone Bad protocol
3 rounds: 1:00 intervals of 5 exercises, with 1:00 break after.
BARBELL CLUB
We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.
http://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.png00Andrewhttp://www.foundationcrossfit.com/wp-content/uploads/2019/03/FOUNDATION-header-768x352.pngAndrew2019-06-09 11:16:402019-06-15 23:01:13Week of 6/10 to 6/16