Body Builder vs. Marathoner vs CrossFitter (Camille Leblanc-Bazinet)
Skill/Strength – Weighted Dips 5-5-5-5-5
2 min. A.M.R.A.P. – 8 Rounds
3 Power Cleans 95/65
3 Push Presses 95/65
6 O.H. Squats 95/65
Rest 30 secs between rounds
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. Strength 5 Min EMOM 2 Push Press + 1 Split Jerk 60-80% of 1 RM split jerk WOD- Crazy 8’s 8 Min AMRAP x 2…
3RDs 15 Reverse Hypers 10 BB Good Mornings 10 Broad Jumps 15 min to Establish 1 RM Deadlift With a Partner Complete: 22 min AMRAP 2 Rope Climbs 2:1 4 HSPU 2:1 8 Thruster 115/85 16 Push Press 115/85 32 Deadlifts 115/85
Deadlifts 6X5 Sets 1-3: Warmup sets: 40,50,60%o of 1RM Set 4-6: Working sets: 70,80, 85% 0f 1RM 12 min AMRAP 12/9 Calorie Row 12 Deadlifts (155/105) 12 Ball Slams
We were going to put 100 burpee pull-ups as an April fools, then give you the real W.O.D. upon arrival. We then realized nobody would show up. Maybe next year. “Elizabeth” 21-15-9 Clean 135/95 Ring dips…. “Tabata” your weakness Watch “Elizabeth” http://www.youtube.com/embed/HkCLmD8Zlac
Don’t forget to place your gear order. Strength : 7×1 Snatch balance working up in weight 10 min EMOM: 2 Power Snatch 70-80% of 1RM Power Snatch *NOT TnG* WOD: 7 Min AMRAP- 30 D/U 10 Burpee Box Jump Overs 20″/18″
Warm-up: One Official One CFK Burgener W.O.D. : Strength – Overhead Squat 3 x 3 Five rounds for time of: 7 Power Snatches, 135 / 95 lbs 14 Kettlebell Swings, 1.5 / 1 pood 21 Squats