Posts


Paul with 85kg

This week we’ll hit all of the shoulder-to-overhead movements for maxes, a max row w/ CINDY sprinkled in between, a clean & jerk max followed by a kettlebell/deadlift bruiser, a quadruple, TABATA THIS!, a hang squat clean/burpee-over-bar + max snatch workout similar to 18.2, and a chipper!

Also: LAST CHANCE to get registered for either Foundation Barbell cycle (Olympic Weightlifting or Powerlifting). Link dies tonight at 11:59pm! Registered athletes as of 1pm Sunday 5/6 here.

ARTICLES

+ This Is Supposed to Be Hard – Breaking Muscle

CrossFit WOD for Monday 5/7

press 1RM
push press 3RM
jerk 5RM

Take up to five top sets to establish a max. Post maxes to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 1/3

hang snatch 75/3 (3)
snatch pull 100/3 (3)
back squat 75/5 (5)
box jump + depth drops, GHDSU, barbell bicep curls

Powerlifting WOD

back squats 85/5+
dips, chinups, bicep opener complex

Kettlebell WOD

deficit deadlifts

Partner KB work
100 deadlifts, plank hold
100 swings, hollow hold
100 renegade rows, hang hold
100 goblet squats, rack hold

One partner working at a time while the other partner holds a movement. Switch as often as needed!