back squat: bar/10, 50/5, 70/3, 80/3, 90/3+
25-20-15-10-5 reps for time:
target burpees, 6″
kettlebell swings, 24/16kg
Post time to whiteboard!
READ: 6 Kipping Pullup Myths You Should Stop Listening to Starting Today – King of Burpees
WATCH: Chest-to-Bar Back Swings and Grip Cues – Training FTW
REGISTRATION FOR THE 2020 CROSSFIT GAMES OPEN IS LIVE! Click the link and get your accountability on!
Saturday 8/31
8am Competitive Exercise, 9am CrossFit, 10am CrossFit, 11am CrossFit, 12pm COMMUNITY CROSSFIT (free to all visitors, athletes, and guests)
Sunday 9/1
9am CrossFit, 9am HIIT, 10am CrossFit, 10am Mobility, 11am CrossFit, 11am Competitive Exercise
Monday 9/2
9am CrossFit, 10am CrossFit, 11am CrossFit, 9-11am Guided Training
Please RSVP for your classes!
CGO 19.5
33-27-21-15-9 reps for time:
thruster, 43/29kg
chest-to-bar pullups
20:00 time limit. Post time to whiteboard!
READ: CrossFit Open 19.5 Preliminary Analysis Strategies – Beyond the Whiteboard Blog
WATCH: CrossFit Games Open 19.5 Tips by TrainFTW by Matt Chan
Tony, Jon, Brett, Owen, Adrian, Megan, and Chip
NEWS & ARTICLES
+ Our bathroom with the shower will be closed for painting beginning the evening of Friday, 2/2 through the weekend. It is expected to be reopened before Monday morning, 2/5.
+ USAW to Adopt New Weight Categories at American Open Series 3 – USA Weightlifting
CrossFit WOD for Thursday 2/1
for time:
60 overhead squats, 52/38kg
50 box jump overs, 24/20″
40 toes-to-bar
*50 bar-facing burpees for time*
30 shoulder-to-overhead, 52/38kg
20 deadlifts, 110/75kg
10 muscle-ups
Two scores for this workout: 1.) Overall time and 2.) 50 bar-facing burpees for time.
Post both to whiteboard!
HIIT WOD
Tempo / Time Trial
EMOM for 10 minutes
a. 15 calorie row
b. 20 situps
rest 2 min
EMOM for 10 minutes
a. 35 double unders
b. 16 dumbbell alternating snatch
rest 2 min
EMOM 10 min
a. sprint lines
b. 20 air squats
