WORKOUT for Saturday 2/19/2022
#14point5
21-18-15-12-9-6-3 rounds for time:
thruster, 20/29/43kg
bar-facing burpees
Post time to whiteboard!
READ: “What Is the CrossFit Open, and Why Should I Sign Up?“
SKILLS for Thursday 2/17/2022 is BENCH PRESS
CONDITIONING for Thursday 2/17/2022
WORKOUT for Wednesday 2/16/2022
CGO 12.1
7:00 max target burpees
Recover 10:00+
CGO 11.3+
7:00 max reps of
– squat clean, 30/45/70kg
– jerk, 30/45/70kg
Can cluster if you’d like. Must complete one clean before one jerk then repeat for as long as possible. Post time
READ: The CrossFit Open for Newbies: Your Guide to Strategy and Beyond – MCU
SKILLS for Tuesday 2/15/2022 covers the PRESS and JERK
CONDITIONING for Tuesday 2/15/2022
Join us for YOGA with IVAN.MVMT at 10am on Zoom.
RSVP via PushPress for meeting room info!
CONDITIONING for Sunday 2/13/2022
WORKOUT for Saturday 2/12/2022
We’ll be practicing our two heats on Saturdays starting today! You’ll judge/count for a partner then it’ll be your turn. Take the Online Judges Course to better your knowledge and to prepare for The Open.
#11point1
AMRAP in 10:00
30 double unders
15 ground-to-overhead, 15/25/35kg
Post results to whiteboard!
CompEx for Saturday 2/12/2022
Skill Aquisition Warmup
for time:
50/70 calorie row
40 box jumps
20 bar muscle-ups
5:00 rest then
for time:
1000m row
800m run
80/100 calorie row
bicep accessory work
WATCH:
WORKOUT for Friday 2/11/2022
for time:
100 wall ball, 8/14/20lbs to 9/9/10′
80 perfectly-vertical kettlebell swing, 12/16/24kg
60 calorie row
40 burpee over kettlebell
20 bar muscle-up
Post time to whiteboard!
WORKOUT for Wednesday 2/9/2022
Establish a heavy complex of
thruster + push press + push jerk + split jerk
then
#18point1
AMRAP 20:00
18 toes-to-bar
10 DB hang clean & jerk, 20/35/50lbs
14 calorie row
Shoot for 10+ rounds. Toes-to-bar in sets of 4-6 if possible. Unbroken on DB HCJ. 1200 cal/hr row? Same pace all rounds.
Post score to whiteboard!
READ: Why I Do The Open (Pt 1) – Foundation CrossFit
SKILLS for Tuesday 2/8/2022 is the DEADLIFT
CONDITIONING for Tuesday 2/8/2022
CrossFit Links
