Monday, 8-22-16
Strength:
Clean and Jerk
60%x1+1
65%x1+1
70%x1+1
75%x1+1
80%x1+1 X3
15 min AMRAP
15 Cal Row
10 T2B
5 Power Snatches 165/115
Strength:
Clean and Jerk
60%x1+1
65%x1+1
70%x1+1
75%x1+1
80%x1+1 X3
15 min AMRAP
15 Cal Row
10 T2B
5 Power Snatches 165/115
Strength/Skill – C2 Rower 2012 CrossFit Games Regional: Individual Event 2 For time: Row 2000 meters 50 One-legged squats, alternating 225/135 Hang clean, 30 reps
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite
Deadlifts 6 X 3 @ 77.5% 15 Min AMRAP 15 Wall Balls 20/14 12 T2B 9 Deadlifts @ 50%
Strength/Skill -Build to a heavy set of 1 clean +3 front squats. For time: 15-ft. rope climbs, 5 ascents 100-meter walking lunge 50 ring dips 100-meter walking lunge 10 muscle-ups
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. Sign up for BBQ at the front desk. Money for Tribal Games is due. Warm Up: Every 90sec X 6 sets 5 Pull ups 10…