Week of 3/18 Through 3/24

The post-event beasts of 19.4


This means that at our CGO 2019 WRAP-UP PARTY this Saturday at the end of 19.5 Event we will have food ready for everyone- competing at the Open or not! We just need a headcount of how many people to provide for so signup on one of these (MANY) sheets at the gym:

You also may have noticed some new faces in the office. We’ll be introducing them individually this week!


Monday 3/18

9-7-5 reps for time:thruster, 52/38kgchest-to-bar pullups – OR – strict pullups

then every minute on the minute for 15:00: 2 cleans

Tuesday 3/19

“GRIP TEASE”5/3 rope climbs21-15-9 reps of dumbbell snatch hand-release pushups5/3 rope climbs21-15-9 reps of dumbbell snatch hand-release pushups5/3 rope climbs

Wednesday 3/20

AMRAP in 20:00
800m run
30 kettlebell swings
50 situps


AMRAP in 20:00 400m run 15 kettlebell swings 25 weighted situp, 15/10kg

Thursday 3/21

every 2:00 on the minute for 40:00 a. 30 calories b. 20 burpees c. 10 double dumbbell hang power cleans – OR – box jumps, 30/24″ d. rest

Friday 3/22

CGO 19.5. Any guesses? I’m thinking dumbbell thrusters and strict pullups, followed by a second part- maybe a max lift?

Saturday 3/23

CGO 19.5 and the 2019 Foundation CrossFit Games Open Wrap-up Party! It starts immediately after the last heat.

Sunday 3/24

FIGHT GONE BAD3 rounds for max total reps: 1:00 wall ball, 20lbs to 10’/14lbs to 9′ 1:00 sumo deadlift high pull, 35/25kg 1:00 box jump, 20″ 1:00 push press, 35/25kg 1:00 calorie row


+ Beat the Blerch 10k/Half Marathon/Marathon 8/3 & 8/4 – BeatTheBlerch+ Repeat After Me: The Liver is NOT a Filter – Chris Masterjohn+ 19.4 Open Tour Vellner & Bros in Canada – Buttery Bros

The post Week of 3/18 Through 3/24 appeared first on Foundation CrossFit.

Source link

Leave a Reply

Your email address will not be published.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