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Read about our Single-Lane vs Open Lane class formats!

WORKOUT for Friday 6/18/2021

Warmup

5-8 reps each, repeated until told otherwise:
3-part pausing muscle clean
Push press
Good morning
Bent Over Row
Burpee over bar

then the HSPU Strength Ladder of 5 sets of 1-2-1 reps

Nov – Strict Pushup, (Banded) Mountain-Butt Pushup, Pike Pushup
Int – Pike Pushup, One-leg Pike Pushup, HSPU Negative
Adv – HSPU Negative, 2/1 ab-mats HSPU (strict > kip), Parallette”

Strength

every 90 seconds for 8 sets
– high hang clean + at-knee clean + from the floor clean

Conditioning

for total reps completed:
Tabata squats
Tabata pullups
Tabata pushups
Tabata situps
Tabata speed skaters

Rest 1:00 between tabata intervals. Post scores to whiteboard!

WATCH: Let’s see who’s going to Tokyo for Olympic Weightlifting

Tomorrow, Saturday 5/12, three of our own will be competing at the LOFT SPRING FLING Weightlifting Meet at CrossFit Loft in West Seattle.

There are two sessions: Session A is at 1:30pm and Session B is at 3:30pm.

Crystal B will be competing in Session A and Johnrey M and Andrew S will be competing in Session B.

Come and support the team! I’ll be there judging and coaching.

ARTICLES

+ This Gym Uses Your Gains to Keep the Lights On – Men’s Health

CrossFit WOD for Champagne Friday 5/11

TABATA THIS!

Tabata Row
Tabata Squat
Tabata Pull-up
Tabata Push-up
Tabata Sit-up

Rest 1 minute between exercises.

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. In 2010 future CrossFit Games Champion Kristen Clever scored 4, 25, 10, 15, 18 (= 72)

Post all five scores to whiteboard!

Olympic Weightlifting WOD – Week 1/3, Day 3/3

HANG SNATCH
75/3 (3). 2:00 rests.

2 HANG CLEAN + 2 JERK
75/2 (3). 2:00 rests.

PAUSE BACK SQUATS (only 1x/week athletes)
75/5 (5)

Powerlifting WOD – Week 1, Day 3

deadlift 85/5+
dumbbell chest press 5×15
dumbbell row 5×15
reverse hyper 5×10

Gymnastics Strength WOD

still rings and headstands

 

CrossFit WOD for Saturday 5/12

1-to-10 reps of:
hang squat clean, 35/25kg
burpee-over-bar

then 1RM snatch

12:00 to complete as much as possible

CrossFit WOD for Sunday 5/13

for time:
25 weighted stepup, 50/35lbs to 24/20″
20 dumbbell snatches, 50/35lbs
15 burpee toes-to-bar
10 muscle-ups
15 burpee toes-to-bar
20 dumbbell snatches, 50/35lbs
25 box jump overs, 24/20″