WORKOUT for Friday 4/15/2022
9:00 to complete each
a. “JACKIE”
for time:
1k row
50 thrusters, 10/15/20kg
30 pullups
b.
750m row
40 thrusters, 15/25/40kg
20 chest-to-bar pullups
c.
500m row
10 thrusters, 20/35/60kg
10 bar muscle-ups
You should be able to finish each piece within the 9-minute interval so choose the right progressions for you. Post times to whiteboard!
WATCH:
The rain, the clouds, the later sunrises, and earlier sunsets.
Winter Autumn is coming.
WEEK IN PREVIEW
back squats/farmer’s holds/hspu, dumbbell snatches/muscle-ups, double unders/overhead squats, hang power snatch cycling work, run/row, toes-to-bars/push jerks,
ARTICLES
+ The Best Salad Greens, Ranked By Nutrition – HuffPost (via Teddy B)
CrossFit WOD for Monday 9/11
4 rounds for time:
15 back squats, 61/43kg
2:00 farmer’s hold, 2×32/24kg (must be unbroken)
15 handstand pushups
Post time to whiteboard / comments!
Olympic Weightlifting WOD – NEW CYCLE
Today we begin a new 7 week cycle! This means that if you were planning on making the jump to dedicating your training to a specific cycle to improve your snatch and clean & jerk SHOW UP THIS WEEK. We have options at once, twice, and three times a week. The goal is to be consistent and honest with your training schedule and we promise we’ll make a difference.
snatch footwork, snatches, snatch balances, pause back squats
Kettlebell WOD
primal mobility
clean and snatch skill work
Building up to the snatch test to celebrate Julia’s last days in Seattle!
