Ah, daylight savings is here to screw with your internal clocks. Hope you made the best of your weekend!
establish a weighted pullup 1RM
– then –
21-15-9 reps for time:
2 rounds for time:
30 wall ball, 20/14# to 10/9′
20 ring dips
This workout is about improving your dips. Modify to 1200m run, 1500m ski, or 2mi air bike if you please.
establish a deadlift 1RM
– then –
1-to-12 for time
medicine ball clean
50-40-30-20-10 reps for time:
kettlebell swings, 24/16kg
kettlebell rack lunges
Skills and stabilization! The weight on the front rack should be light enough to move but enough to fire off stabilizer muscles so you don’t fall over.
6 rounds for time:
30 air squats
19 power cleans, 61/43kg
7 strict pullups
Compare times here. Read more here.
in teams of two for time:
400m run with 1 teammate carrying object, then
1 working/1 holding object overhead
200 ring row
200 jumping jacks
200 mountain climber
200 box step-ups, 24/20″
then 400m run with 1 teammate carrying object
Foundation Barbell Programming: It’s the last cycle of the year!
– Olympic Weightlifting Week 3
– Powerlifting Week 3
+ Arthritis: You’ve Got to Keep Moving – CrossFit Journal
+ A Four-Year Analysis of Incidence of Injuries Among CrossFit-Trained Participants – Sage Journals
+ A Staggering Number of Troops Are Fat and Tired, Report Says – Military Times
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Best lists from #teamusa in the 67kg B session at #18wwc: @alee_weightlifting hit his openers of 127kg snatch and 165kg clean and jerk for a 292kg total! @jordan_wissinger made 126kg and 129kg snatches, but after some tough calls from the jury, did not total. #usaweightlifting #18wwc
A post shared by USA Weightlifting (@usa_weightlifting) on Nov 3, 2018 at 4:21am PDT
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