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Wednesday 10/19

WORKOUT for Wednesday 10/19/2022

“CGO 13.4”

AMRAP in 7 minutes:
3-6-9-12-15-etc of
clean & jerks, 29/43/61kg
toes-to-bar

Post scores to whiteboard!

ENGINE for Wed 10/19

1:00 stations for max reps
– decline calorie row
– kettlebell dead muscle clean
– box jump
– rest
– decline calorie row
– kettlebell jerk
– box clear over
– rest

Repeat for 3 rounds.

BODYBUILDING for Wed 10/19

3 rounds
10 bro chest-to-bar pullups
10 crush grip bent-over rows
10 KB high pull
1:00 rest

3 rounds
10 dips
10 shooter pushups
10 HSPU
1:00 rest

3 rounds:
20+ JM press
20 bicep curls

WATCH:

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13point4


Sean K

To be efficient with toes-to-bar or knees-to-elbows, good kipping is mandatory. In the above photo you can see Sean hitting an arch with bent legs before the hollow so he can easily bring the toes up to the bar.

ARTICLES

+ This 63-Year-Old Could Lift a Baby Elephant – KUOW

CrossFit WOD for Friday 11/3

CGO 13.4

AMRAP in 7 minutes:
3 clean & jerks
3 toes-to-bar
6 clean & jerks
6 toes-to-bar
9 clean & jerks
9 toes-to-bar
12 clean & jerks
12 toes-to-bar
15 clean & jerks
15 toes-to-bar
etc

Rx = 61/43kg, Scaled 52/35kg, Performance = 72/50kg

Post score to whiteboard!

Olympic Weightlifting WOD – Buffer Week, Day 3/3

jerk max, overhead squat max

Powerlifting WOD – Week 6/7, Day 3/4

reverse-band bench press, banded close-grip pushup, CS lat pulldown, muscle snatch, bamboo bar, weighted plank

Gymnastics Strength – Class 54

muscle-up progressions: skills, strength, then assisted versions

tumbling

Kettlebell WOD

Abridged Primal Movement Warmup and Mobility

Rack and OH work

Shoulder and hip mobility

Swings, presses and squats.

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