Week of 2/11 Through 2/17



PLEASE PLEASE PLEASE keep an eye out on our Instagram and Facebook feeds for all updates on class availability. We want all athletes and staff safe!

**UPDATE Sunday 2/10 10pm**

Monday 2/11 we will run a special SNOW SCHEDULE:9am CrossFit10am CrossFit11am CrossFit11am Barbell1:30pm CrossFit2:30pm CrossFit3:30pm CrossFit3:30pm Barbell

Big thanks to Moonboots for being the lone soldier to run the gym this weekend.

PROGRAMMING

Monday 2/11

CGO 18.1 – Rx AMRAP in 20 min: 8 toes-to-bar 10 (5/5) dumbbell hang clean + shoulder-to-overhead, 50/35# 14/12 calorie row

CGO 18.1 – Scaled AMRAP in 20 min: 8 hanging knee raise 10 (5/5) dumbbell hang clean + shoulder-to-overhead, 35/20# 14/12 calorie row

Post score to whiteboard!

Tuesday 2/12

CGO 17.2 – RxAMRAP in 12 minutes:2 rounds of 50′ weighted walking lunge, 2×50/35lbs 16 toes-to-bars 8 power cleans, 2×50/35lbs2 rounds of 50′ weighted walking lunge 16 bar muscle-ups 8 power cleans

Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

CGO 17.2 – ScaledAMRAP in 12 minutes:2 rounds of 50′ weighted walking lunge 16 hanging knee raise 8 power cleans, 2×35/20#2 rounds of 50′ weighted walking lunge 16 pullups 8 power cleans, 2×35/20#

Etc., alternating between hanging knee raises and pullups every 2 rounds.

Post scores to whiteboard.

Wednesday 2/13

CGO 18.21-to-10 for time: dumbbell squats, 2×50/35lbs bar-facing burpees

then CGO 18.2a establish a 1RM clean in the remaining time (if you have any)

12:00 time cap.

Post time and load to whiteboard.

Thursday 2/14

CGO 17.4 aka CGO 16.4AMRAP in 13 minutes: 55 deadlifts, 102/70kg 55 wall-ball shots, 20/14# to 10/9′ 55 calorie row 55 HSPU

CGO 17.4 Scaled AMRAP in 13 minutes: 55 deadlifts, 61/43kg 55 wall-ball shots, 20/10# to 9′ 55 calorie row 55 hand-release pushups

Post score to whiteboard.

Friday 2/15

CGO 18.3 – Rx Division

Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 43/29kg
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 61/43kg
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 83/61kg
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 102/70kg
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 111/79kg
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 120/83kg

*If all reps are completed, time cap extends by 4 minutes.

CGO 18.3 – Scaled Division

Prior to 8:00, complete:
3 rounds of:
6 jumping (chin-over-bar) pullups
6 squat snatches, 20/15kg
Then, 3 rounds of:
7 jumping (chin-over-bar) pullups
5 squat snatches, 34/25kg
*Prior to 12:00, complete 3 rounds of:
8 jumping (chin-over-bar) pullups
4 squat snatches, 43/29kg
*Prior to 16:00, complete 3 rounds of:
9 jumping (chin-over-bar) pullups
3 squat snatches, 52/34kg
*Prior to 20:00, complete 3 rounds of:
10 jumping (chin-over-bar) pullups
2 squat snatches, 61/43kg
Prior to 24:00, complete 3 rounds of:
11 jumping (chin-over-bar) pullups
1 squat snatch 70/47kg

*If all reps are completed, time cap extends by 4 minutes.

Scaled Division Note: Squat snatches or power snatches with overhead squats permitted.

Post score to whiteboard.

Saturday 2/16

CGO 18.4 Rx21-15-9 reps of deadlift, 102/70kg handstand pushups

then

21-15-9 deadlifts, 143/93kg
50′ handstand walk after each round of deadlifts

CGO 18.4 Scaled21-15-9 reps of deadlift, 61/43kg hand-release pushups

then

21-15-9 deadlifts, 83/61kg
50′ bear crawl after each round of deadlifts

9:00 cap for both parts. Compare to Fri 3/16. Post score/time to whiteboard.

Sunday 2/17

CGO 18.5 aka CGO 11.6 aka CGO 12.5 – Rx Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 45/29kg
chest-to-bar pullups

CGO 18.5 – Scaled Division

AMRAP in 7 minutes:
3-6-9-12-15-18-etc. of
thrusters, 29/20kg
jumping chin-over-bar pullups

Post score to whiteboard!

ARTICLES

+ The 2019 CrossFit Games Open – CrossFit+ Competition Prep Guide – Working Against Gravity+ 8 Natural Ways to Decrease Appetite – BarBend

The post Week of 2/11 Through 2/17 appeared first on Foundation CrossFit.



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