RUN CLUB is back Wednesdays at 6:30pm! Everyone is welcome- we cater to all levels of endurance.
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″
5 rounds for time:
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
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.
YGIG for max score in 30:00500m row100 single undersmax hang snatches, 43/29kg
Grab a 20/15kg bumper plate! It must stay on your person the entire time.
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.
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.
+ The Cervical Vertebrae – CrossFit+ 25 Ways to Use Vital Proteins Collagen Products – Vital Proteins+ The CrossFit Games’ Blowhard Card and Hunter McIntyre – Turbo Geeks
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