Warm up:
3 RDs
10 BB Snatch Grip Deadlift
10 BB Power Snatch
5 OHS
5 Hang Sq. Snatch
E2MOM for 20 min (10 sets)
Snatch pull + 2 hang power snatch + OHS + hang sq. snatch
build to heavy complex
4 RFT:
5 bar M/U (15 pull up)
10 bar facing burpee
15 Power Snatch 75/55
*12 min cap*
Strength: 20 Min Handstand Push up/Walk/Hold PRACTICE Wod: 3RFT: 25 Wall Ball 20/14 25 KBS 70/53 Rest 5 Min 1 Mile Run/2k Row
PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM
Skill Work 15 min AMRAP 20 Thruster 75/55 15 HSPU 2:1 1 Rope Cimb 3:1
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Congratulations to Debbie for coming in first place…
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EMOM till failure- 20 D/U + 1 Sq. Clean Thruster start @ 40% 1 RM clean and jerk. add 10/5 each round For time- 200 Singe Arm Russian Swings *Switch arms every 5 reps, before you switch you must hold a 10 second over head hold with the same arm.* **Every time you break its…