Week of 6/10 to 6/16


RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.

PROGRAMMING

Monday 6/10

6×10 push press, then

RxAMRAP in 12:009 chest-to-bar pullups18 box jump overs, 24/20″

PerformanceAMRAP in 12:002/1 legless rope climbs12 box jumps, 36/24″

Tuesday 6/11

5 rounds for time:
400m run
30 db lunges, 50/35lbs
30 db deadlifts (R), 50/35lbs
30 db deadlifts (L), 50/35lbs
100 double unders
30 db swings

Wednesday 6/12 – Run Club is back at 6:30pm!

pause back squat 5×5 at 70-75% of 1RMtabata front squat, 52/38kg30 muscle-ups for timeThursday 6/13

100 bar-facing burpees for time. EMOM perform 5 power cleans, 61/43kg

Friday 6/14

AMRAP in 20:00: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc.

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.

Saturday 6/15

YGIG for max score in 30:00500m row100 single undersmax hang snatches, 43/29kg

Sunday 6/16

Grab a 20/15kg bumper plate! It must stay on your person the entire time.

WINGMAN

2 rounds for time: 20 burpee-swings 30 weighted pushups 40 overhead bumper situps 50′ overhead walking lunges

Start and end with a 400m waiter’s walk. 40:00 time cap. Compare to 31MAR2019.

BARBELL CLUB

We’re in Week 2 of programming. Olympic Weightlifting will focus on proper sequencing and timing at heavier loading. Powerlifting is in the Volume Phase of this cycle.

ARTICLES

+ The Cervical Vertebrae – CrossFit+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks

The post Week of 6/10 to 6/16 appeared first on Foundation CrossFit.



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