How long do you stay on or over the barbell during your pulling phase?
WORKOUT for Monday 6/20/2022
a.) every minute on the minute up to 12 minutes build to a heavy clean & jerk without missing, then
b.) GRACE protocol
30 clean & jerks for time, using 70% of Part A
Post time to whiteboard. Compare to .
WATCH:
YOGA for Sunday 6/19/2022
SKILLS for Saturday 6/18/2022 is the SNATCH
WORKOUT for Saturday 6/18
In groups of 4, for time:
75 back squats, 50 pullups, 25 shoulder-to-overhead (30/45/70kg)
75 front squats, 50 pullups, 25 shoulder-to-overhead (25/35/60kg)
75 overhead squats, 50 toes-to-bar, 25 shoulder-to-overhead (20/25/50kg)
75 hang cleans, 50 toes-to-bar, 25 shoulder-to-overhead (15/20/40kg
Only one athlete (two if team of four) working at a time and the barbell cannot touch the ground otherwise cash out a team set of 20 burpees per violation.
Post score to whiteboard.
WATCH: This workout from a DECADE ago at what was essentially Semifinals for the CrossFit Games
WORKOUT for Friday 6/17/2022
for time:
1km run
2k row
300 double unders
1km run
Post times to whiteboard!
WATCH:
SKILLS for Thursday 6/16/2022 is the SQUAT
CompEx for Thursday 6/16
snatch complex, ergs + toes-to-bar + wall ball, single-leg strength accessories
CONDITIONING for Thursday 6/16
WORKOUT for Wednesday 6/15/2022
1:30 of work, :30 of rest
a. DB step-over, 2×20/35/50lbs to 12/20/24″
b. calorie row
c. wall walk
Repeat for five total cycles. Post total reps & calories completed to whiteboard!
WATCH:
SKILLS for Tuesday 6/14/2022 is SHOULDER-TO-OVERHEAD (press, push press, jerk)
GYMNASTICS for Tuesday 6/14
levers, scales, forearm prep, muscle-up development, HS floaters
OLYMPIC WEIGHTLIFTING for Tuesday 6/14
midline development, bologna snatch + snatch, bologna clean + clean + jerk, front squats + accessories
CONDITIONING for Tuesday 6/14/2022
