MOBILITY for Sunday 7/24/2022
SKILLS for Saturday 7/23/2022 is the DEADLIFT
“YOU GO, I GO” WORKOUT for Saturday 7/23
as many rounds as possible in 20 minutes:
1 power clean
3 jerks
5 deadlift
7 pushups
Rx = 29/43/61kg. One athlete completes one full round before a tag for other partner to go. Use the same barbell. Post score to whiteboard!
WORKOUT for Friday 7/22/2022
every minute on the minute for 40 minutes:
a. 25 (UB) double unders
b. 20 box jump over
c. 15 perfectly-vertical kettlebell swings, 12/16/24kg
d. 10 dumbbell split jerks, 2×20/35/50lbs
e. 5+ bar muscle-ups
Post results to whiteboard!
Gymnastics for 7/22
Crawling, back bends, and bar skills like the underbars above
READ: Intensity > Volume – Street Parking
SKILLS for Thursday 7/21/2022 is the SNATCH
CompEx for 7/21
Dirty 30, snatch complex, “GROUNDHOG DAY”, posterior chain accessory work
Follow Along Stretching for 7/21
Does anyone want to compete this weekend in a mixed-pair at the Whiskey Throttle Team Throwdown at CrossFit Chateau? We have a pair of athletes that can no longer attend and don’t want the registration to go to waste. The workouts have already been announced at the website linked and I think most folk who attend regularly can get through it no prob.
Shoot a comment below to claim it!
WORKOUT for Wednesday 7/20/2022
5k row for time, then
5 rounds for time:
10 power snatch, 20/29/43kg
20 dips
(Rx+ = Ring dips, 29/38/52kg)
Post times to whiteboard!
READ: Why No One Answers Their Phone Anymore – The Atlantic
SKILLS for Tuesday 7/19/2022 is BENCH PRESS
CompEx for 7/19
skill work/row/nasal breathing/hip mobility, clean complex, “Grip & Rip”, hip extensions & GHD Paddling
Gymnastics for 7/19
still rings, lever practice, handstand shaping conditioning
Olympic Weightlifting for 7/19
OWL class warmup, muscle snatch into squats, BtK hang snatch + snatch complex, BtK hang clean + clean + jerk complex, snatch deadlifts, accessories
CONDITIONING for Tuesday 7/19
WORKOUT for Monday 7/18/2022
for time:
15 clean & jerks, 32/47/70kg
30 burpee-over-bar
45 wall ball, 8/14/20lbs to 9/9/10′
60 ab-mat situps
120 double unders
2:00 rest
(Repeat in reverse)
Post times to whiteboard!
WATCH: Especially after our discussion before and after the rope climb workout
