Week of 1/14 Through 1/20


Monday 1/14

AMRAP in 7 minutes:20 double unders200m run10 power snatch, 35/25kg

3:00 rest

AMRAP in 7 minutes:30 double unders200m run15 (full) snatch, 43/29kg

3:00 rest

AMRAP in 7 minutes:40 double unders200m run20 overhead squats 52/38kg

Post score (max total snatches) of each round to whiteboard.

Tuesday 1/15

AMRAP in 12 minutes:1 strict pullup, 2 pushups, 3 squats2 strict pullups, 4 pushups, 6 squats3 strict pullups, 6 pushups, 9 squatsetc.

Start at a higher round if you think it will allow you to complete more reps in the 12 minutes—e.g., 5-10-15, then 6-12-18, then 7-14-21, etc., Post starting point, finishing point and total reps completed to whiteboard.

Wednesday 1/16

for time: 9 thrusters, 35/20kg 1000m row 15 thrusters, 35/20kg 1000m row 21 thrusters, 35/20kg

Post time to whiteboard.

Thursday 1/17

deadlift 5-3-3-1-1-1 then practice slowly descending from a handstand

Post max for the day to whiteboard.

Friday 1/18

front squat 8×3, then

for time: 50 strict pullups 100 pushups 150 squats

Post time to whiteboard.

Saturday 1/19

establish a max box jump in 12 minutes, then

CGO 11.2

AMRAP in 15 minutes: 9 deadlifts, 70/45kg 12 pushups 15 box jumps, 24/20″

Post time to whiteboard.

Sunday 1/20

3 rounds for time: 15 inverted burpees (supine to handstand) 1000m row 15 burpees over rower

Post time to whiteboard.


+ Homegrown is Coming to Metier! – Capitol Hill Seattle+ How Millenials Became the Burnout Generation – BuzzFeed News

The post Week of 1/14 Through 1/20 appeared first on Foundation CrossFit.

Source link

Leave a Reply

Your email address will not be published. Required fields are marked *