We’re continuing our BENCHMARK-VOLUME WEEK with a loaded variation of a classic benchmark.
“HARD CINDY”
AMRAP in 20:00
5 weighted pull-ups
10 push-ups with feet on a box
15 squats holding a plate
Rx = 35/25/15lbs pullups, 24/20/16″ box, 20/10/5kg plate. Share score to whiteboard.
READ: One Thing You Gets 100% Right: Juice Cleanses Are Bad – The Mary Sue
WATCH: “CINDY” Strategy and Tips from WODprep
for time:
10 dumbbell snatches
15 box jump-overs
20 dumbbell snatches
15 box jump-overs
30 dumbbell snatches
15 box jump-overs
40 dumbbell snatches
15 box jump-overs
50 dumbbell snatches
15 box jump-overs
50/35/20lbs dumbbells to a 24/20/16″ box. Time cap 20:00. Post time to whiteboard.
WITH A PARTNER 42-30-18 reps for time:
cleans, 61/43/29kg
handstand/hand-release pushups
Each round begins with a 400m run together. Post time to whiteboard.
3 rounds for max total reps:
1:00 wall ball, 20/14lbs to 10/9′
1:00 power snatch, 40/25kg
1:00 box jump, 24/20″
1:00 calorie row
1:00 rest
then
front squat
bar/5-10, 50/5, 65/5, 75/5, 85/3, 95/1+
Post score and squat to whiteboard.
READ: How Vitamins Enabled America’s Processed Food Revolution – The Atlantic
WATCH: 21 Levels of Skateboarding with Tony Hawk – WIRED
Congrats Kristen!
ARTICLES
+ Your Dog at Foundation CrossFit – FCF
+ An Introduction to Sport Kettlebell Training Methodologies – Breaking Muscle
CrossFit WOD for Thursday 4/19
kettlebell snatches
kettlebell clean & jerks
kettlebell jerks
Novice goes for 7 minutes at each 10:00 interval. Intermediate goes for 8 minutes at each 10:00 interval. Advanced goes for 9 minutes at each 10:00 interval.
You can switch and set the bells down as often as you’d like.
Post max reps for each lift to whiteboard!
Foundations 8 WOD
“JACKIE”
for time:
1000m row
50 thrusters, 20/15kg
30 pullups
