Saturday, 7-20-19

12 min EMOM min 1 – 8 DB Floor Press min 2 – 2 TGU 53/35 min 3 – 15 Hollow Rocks 5 RDs for Reps – in a 3 min window complete: 9 Power Snatch 115/85 15 Power Cleans 21 Push Jerks… … with remaining time AMRAP OHS.. *rest 2 min between rds*

Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s

WHO IS INTERESTED? TRYING TO GET A TABLE TOGETHER. COACH MATT WILL BE ONE OF THE HAIR MODELS. THE SHOW BENEFITS AMERICA’S VETDOGS!!! The Capozzi & Co. Salon 9th Shear Runway Project Friday, July 20, 2018 7:00 PM  11:30 PM Stereo Garden (map) Hair In The Age of Technology, Mente X Mano X Cuore Part of The Capozzi…

Strength/Skill – Barbell Complex – Squat Snatch ,Hang Power Snatch, Hang Squat Snatch *Find the most amount of weight you can successfully do this barbell complex with* AMRAP 7 Minutes 5 Burpee Dumbbell Box Step Overs – 25/s/45′s 10 Power Clean – 103/155 *You must get at least 4 Rounds to Rx*

Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round

Strength/Skill : Overhead Squat 8-8-8 (sub-maximal load) Drop Snatch 5-3-3-2-2-2 3 Rounds: 5:00 ON / 1:00 OFF 7 Bar muscle ups/Ring muscle ups/C-2-B Pull ups/Strict pull ups 30 Double Unders