Friday, 3-6-20

Reminder: CrossFit Kids starts today @ 10AM.   Power Clean + Power Jerk 60%x1+1, 65% 1+1, 75%x1+1 x 3sets, 80%x1+1 x2sets 1 Minute to finish: 5 Burpee + 5 OHS 95/65# rest 1 min 2 Minute to finish: 10 Burpee + 10 OHS rest 2 min 3 Minute to finish: 15 Burpee + 15 OHS rest…

Let’s get these young athletes ready for the next level. We are starting a 6 week Crossfit weightlifting program beginning in July. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. Both the teen and pre-teen programs have an increased emphasis on safety of movement, as well as consistent demonstration…

Strength: Hang Power Clean + Hang Squat Clean 5-5-3-3-2-2   2 Rounds for time of: 600m run 60 Ft Handstand Walk / 30 Shoulder Taps 40 Push-ups 20 Overhead Squats 95/65

Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*

Strength Skill – One Clean Deadlift, One Power Clean, One Front Squat X 5 65, 70, 75, 75, 80% of your 1 RM of your Front Squat 3 R.F.T. 1 Rope Ascent 200m Weighted Run W/ Plate 45/25 25 KB Swings 53/35 30 D.U.”s

no 5AM classes this week! strength: Deadlift 5X5 @ 72.5% of 1RM Keep rest to a minimum. Re-grip from the floor every time, bring it to the floor under control…no dropping. Open up your hands, brace, re-grip, then lift. Focus on perfect pulling mechanics, pushing through the floor with your heels and speed. On the…