SKILLS for Saturday 8/13/2022 is the CLEAN
WORKOUT for Sat 8/13
(in teams of 4)
4 rounds for time:
80 calorie row
40 partner deadlifts, 40/70/100kg
200m barbell “boat” carry
Post teammates and times to whiteboard!
WATCH:
WORKOUT for Friday 8/12/2022
every 3 minutes on the minute for max total reps for 27 minutes:
a. 500m row
b. 400m run
c. max burpee box jump overs, 12/20/24″
Post score to whiteboard!
Gymnastics for Fri 8/12
EMOM of 5 t2b/3 c2b pullups/1 pullover
handstand press development
WATCH:
SKILLS for Thursday 8/11/2022 is the DEADLIFT
MOBILITY for Thurs 8/11
WORKOUT for Wednesday 8/10/2022
another 3 sets of 10 reps of back squats at 50-70% of your 1RM to prepare for next Monday’s 20RM test then
3:00 to complete
200m run
15 toes-to-bar
10 double DB clean & jerks, 2×20/35/50lbs
3/5 (strict ring) muscle-ups
At the completion of the 3:00 immediately stop your work and rest 1:00 and repeat. Score is total reps completed.
WATCH:
SKILLS for Tuesday 8/9/2022 is the SNATCH
Gymnastics for Tues 8/9
bar muscle-ups, pull overs, handstand max
WATCH:
WORKOUT for Monday 8/8/2022
back squats then
AMRAP in 12 minutes:
12 dumbbell snatch, 20/35/50lbs
12m (overhead) dumbbell lunge
The DB snatch does not have to alternate, however the DB must be carried during the lunge. Each 6m section of lunges counts as 1 rep. Post score to whiteboard.
WATCH:
STRETCHING for Sunday 8/7/2022
WATCH: The Final Day of the 2022 CrossFit Games
WORKOUT for Saturday 8/6/2022
1000 step-ups, 20″ carrying 20lbs, for time. Optionally you can partner up and “You Go, I Go”.
Post time to whiteboard.
WATCH: Day 4 (of 5) of the 2022 CrossFit Games
There will be NO 5:30pm or 6:30pm class tonight due staffing issues.
WORKOUT for Friday 8/5/2022
100 dumbbell hang clean thrusters, 2×20/35/50lbs, every minute on the minute perform 5 burpees
18:00 time cap. Post time to whiteboard.
WATCH: Day 3 (of 5) of the CrossFit Games
SKILLS for Thursday 8/4/2022 is the BENCH PRESS
WATCH:
CrossFit Links
