The open starts this week!!!!!!!! Did you sign up?
Strength/Skill – Front Squat 5×5.
10 min A.M.R.A.P.
8 burpee box jump overs 24/20
10 thrusters (95#)
30 D/U’s
Rest 3 Mins.
Half the work half the time. Can you equal the first A.M.R.A.P.?
5 min A.M.R.A.P.
4 burpee box jump overs 24/20
5 thrusters (95#)
15 D/U’s
Strength -Push Press 5-5-5-5-5 W.O.D. – 4 R.F.T. 30m Bear Walk 30 Double Unders 30 Box Jumps Injuries and Fun “Accumulating injuries are the price we pay for the thrill of not having sat around on our asses” –Mark Rippetoe Injuries: First- They are a bitch. Pretty simply, they suck. Injuries, even the smallest kinds,…
Strength/Skill – Snatch Grip Deadlift “Diane” 21-15-9 Deadlifts 225/155 H.S.P.U.’s
Every :30 for 5 min (10 sets) 4-6 Weighted Pull Ups (6-8Pull ups) rest 2 min Every :30 for 5min (10 sets) 4-6 Weight Dips (6-8 Dips) rest 2 min Every :30 for 5 min (10 sets) 7-10 Hollow Rocks 14 min EMOM Even- 8 Thrusters 135/95 Odd- 12 Burpee over bar
Strength 12min EMOM- 25 d/u + 3 Deadlift 70-85% of 1 RM WOD Buy in 100 Push up then… 15-12-9-6-3 Power Clean 135/95 Pull Up Front Squat 135/95 Pull Up *Scale as needed*
We are closed today! Competition Today at CrossFit Impervious @ 121 Main Rd., Riverhead. Please wear your Kryptonite shirts. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish. 8AM at Center Moriches High School Track. 5K Remember your times. We will post them!
Back Squat Build to a 3 rep max in 15 minutes 1,2,3,4,5,6,7,8,9,10 reps for time: DB Thrusters 53/35 Burpees to plate