Monday, Monday (and Tuesday & Wednesday)

So good to me…

It’s funny that when you get older that you sometimes look forward to Mondays. They can be a bit of a restart, a renewal. This week’s workouts are designed to help you do that, and, especially after last week’s insurrection/coup, is sorely needed.

On a related note, we are starting to program the workouts with the upcoming—2 months away!—CrossFit Open in mind. Registration is live, so get on it! Stay tuned for more info on how Fog City CF will be supporting those folx who want to do the Open (which should be everyone — it’s a fun and a fantastic community-building event).

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MONDAY 1/11/21

PART A | In 18 minutes:

Tempo Front Squat

3011

2-2-2

PART B | For time:

Shuttle Run, 200 m (4x 50 m)

12 Front Squats, 185/135 lbs

Shuttle Run, 200 m (4x 50 m)

35 Abmat Sit-ups

Shuttle Run, 200 m (4x 50 m)

Walking Lunge, 70 m

Shuttle Run, 200 m (4x 50 m)

35 Abmat Sit-ups

Shuttle Run, 200 m (4x 50 m)

12 Front Squats, 185/135 lbs

Shuttle Run, 200 m (4x 50 m)

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TUESDAY 1/12/21

PART A | In 25 minutes:

2 Power Snatches + 1 Squat Snatch

1-1-1-1-1

PART B | 3 Rounds for time x 2:

3 Rounds for time:

9 Power Snatches, 135/95 lbs

9/6 Row Calories

At 10:00:

3 Rounds for time:

9 Power Cleans, 135/95 lbs

9/6 Row Calories

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WEDNESDAY, 1/13/21

PART A | EMOM for 3 rounds:

Hollow Rocks

Handstand Hold

Single Arm KB Press, 30 sec per arm (pick load)

Dead Stop Russian KB Swings (pick load)

PART B | "TGU Nate" :

AMRAP 20 Minutes:

2 Turkish Get-ups, 53/35 lbs

4 Handstand Push-ups

8 Kettlebell Swings, 70/53 lbs