Saturday, 4-21-18

Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65

No classes Saturday. We will be doing the Stan Wong Race. For time: 115-lb. deadlifts, 50 reps 50 walking lunges 115-lb. back squats, 40 reps 40 toes-to-bars 115-lb. power cleans, 30 reps 30 burpee box jumps, 24 inch 115-lb. thrusters, 20 reps 20 triple-unders

Strength/Skill – Push Press – 3 Rep Max TnG 15 – 12 – 9 – 6 – 3 reps for time: Chest to bar pull-up Power Clean Push-up

Overhead Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5 Tabata Squats

Come Watch The Halloween Throwdown Saturday at CrossFit South Shore in Bohemia. Starts at 9AM. We have Cassandra, Fred, Don, Nick and Sarah competing. All proceeds go towards Last Chance Animal Rescue.   Don’t forget the Open tonight at 5:30!!!   OPEN WEEK  20.4 For time: 30 box jumps 15 clean and jerks, 65 |…

For those of you thinking about getting your Level 1, I’d like you to start shadowing Marcus. 😊   10 min EMOM 1 hang Power Clean + 1 Power Clean Build to a max complex 10 RFT: 7 Power Clean and Jerks 115/85 7 Bar-Facing Burpees 200m Run *24 min cap*