IN-GYM WORKOUT for Friday 4/30/2021
Warmup
AMRAP until coach says stop
15 air/goblet squats
12 calorie sprint
9 hand-release pushups (or HSPU)
6 toes-to-bar
3 muscle-up (practice)
Conditioning
Tabata front squats, 25/35/44kg, then
5 rounds for time:
500m row
30 slam ball, 10/20/30lbs
30 box jumps, 12/20/24”
Post time to whiteboard/comment!
WATCH:
Only 9am, 10am, and 11am CrossFit classes and an 11am Barbell class today!
tabata front squats, 43/29kg
tabata SDHP, 43/29kg
“JT”
21-15-9 reps for time:
handstand pushups
dips
pushups
Post scores and time to whiteboard!
+ The Art & Science of Tripping Up Stairs – Kottke
MORE, MORE, MORE!
Today is the LAST DAY for FCF PRIDE 2018 Limited Edition t-shirts. Get them as this link ASAP. Tell your friends and swolemates- we’re walking the Seattle Pride Parade again this year.
ARTICLES
+ A Simple Guide to Weightlifting Competition Warmups – Catalyst Athletics
CrossFit WOD for Tuesday 6/5
back squat 5x5x65-70%
tabata front squat, 52/38kg
AMRAP in 15 minutes:
200/400/600m run, etc
8 alternating split snatches, 43/29kg
Post total split snatches completed to whiteboard!
HIIT WOD – 12pm, 5:30pm
3 rounds
100 single foot jump rope skip
100 lateral hops over jump rope
Rest 1min
-then-
3 rounds
20 dbl db z-press
10 manmakers
Rest 1min
-then-
3 rounds
20 dbl db deadlifts
10 dbl db thrusters
Foundations 1 WOD
15-12-9 reps for time:
squat
pushup
pullup
Start and end the workout with a 200m run!
