Saturday, 11-26-16

Workout of the Day Strength/Skill Five sets of: Hang Power Snatch + Power Snatch + Overhead Squat Rest as needed “The Chief” Against a three-minute running clock, complete as many rounds and reps as possible of: 135/95 lb. Power Cleans x 3 reps Push-Ups x 6 reps Air Squats x 9 reps Repeat for a…

Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Strength/Skill – Bent over Row 3 R.F.T. 20m Overhead carry, 155# (105#) 15 – D.B. Hang Cleans (Hang is…

30 Min EMOM Min 1 – 10 HR push up Min 2 – 10 Dips Min 3 – 15 Air Squats or 10 Pistols Min 4 – 6 DB shoulder press Min 5 – 10 Back ext. Min 6 – 12 Pull Ups

Stay tuned for delays or closings…following Center Moriches schools.   Skill Work HSPU, D/U, Pull Ups, Muscle Ups 3 RFT 15 Thrusters 115/85 (95/65) 10 Ring Push Ups 15 Box Jump Overs 24″20″ *12 Min Cap* *Pick a weight to go unbroken on thrusters.*

Strength/Skill – Snatch Balance 4-4-4-4 9 Power Snatch (135/93) 9 OHS (135/93) 9 Muscle-ups 6 Power Snatch (135/93) 6 OHS (135/93) 6 Muscle-ups 3 Power Snatch (135/93) 3 OHS (135/93) 3 Muscle-ups

“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total