Tag Archive for: Slate

Friday 5/7

The width for a power jerk or push jerk should reflect a squat stance, or something shoulder-width between the heels.

IN-GYM WORKOUT for Friday 5/7/2021

Warmup

Multiple tabatas efforts (20 seconds of work, 10 seconds of rest, repeated 8 times) resting no more than 1 minute between.

Workout

50 jerks for time. Every break do 10 step-downs or pistols. Rx = 70-75% of 1RM, then

As many rounds as possible in 20 minutes:
Max hang from bar/rings
Max handstand
500m row

Post rounds completed to whiteboard.

WATCH: The New Wave of Anti-Trans Legislation Sure Looks a Lot Like Eugenics – SLATE

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Front Skwaaatz


Sleepy Andrew, Sheena, Tony, Carl, Andrea, Ann-Marie, and Dave. We’re missing Scott!

ARTICLES

+ Bad Heart? Time to Hit the Gym – CNN

CrossFit WOD for Tuesday 7/17

pause front squats 12×2. Last set is for max reps (minimum of 2 reps), then

21-15-9 reps for time:
hang clean, 52/38kg
push press

Performance: 70/50kg
Fitness: 40/25kg

Post times to whiteboard!

HIIT WOD

50/50 Intervals

Endurance WOD

9x 300m run, alternating speeds between efforts. One is at a medium intensity, the other is a medium-high intensity. Difference should be about :08 to :12 apart. Walking back to the beginning of the 300m is the rest period.

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