Monday, 8-22-16
Strength:
Clean and Jerk
Every 90 sec
1@60%
1@65%
1@70%
1@75%
3@80%
15min AMRAP
15 cal row
10 T2B
5 Power Snatches 135/95
Strength:
Clean and Jerk
Every 90 sec
1@60%
1@65%
1@70%
1@75%
3@80%
15min AMRAP
15 cal row
10 T2B
5 Power Snatches 135/95
Strength/Skill – C&J 3-3-2-2-1 15 min AMRAP 5 Wall Climbs 10 T2B 15 m Broad Jump
Strength Push press: find your 1RM 5x3x3x3x1x1… WOD 4 rounds for time: 5 Squat cleans (155#/105#) 21 KBS (53#/35#) 9 burpees
Please let me know if any of you are missing your catalog order. Strength: E2MOM for 16 min 1 High Hang Sq. Clean + 1 Above the knee Hang Sq. Clean + 1 Sq. Clean from Floor + 1 Split Jerk *start light and build rest 3 min EMOM for 10 Min 1- 6…
July 4th hours: 8,9 and 10am only!!! We are starting a 6 week CrossFit weightlifting program beginning Monday. Please see Coach Javier Aponte or call him at (631) 655-1329 for more info. PLEASE NOTE DUE TO JULY 4TH, WEDNESDAY’S CLASS WILL BE HELD ON MONDAY. Both the teen and pre-teen programs have an increased…
Strength- 5×5 Deadlift @75% of 1 RM WOD- 4 Minute AMRAP: 6 Alt Pistols 12 Ring Rows Rest 3 Minutes 4 Minute AMRAP: 10 Toes to Bar 50 ft Bear Crawl Rest 3 Minutes 4 Minute AMRAP: 25 Double Unders 10 Wall Balls (20/14)
11am make up for any of yesterday’s 6 week challenge classes. Sunday Funday Fundraiser Wod at 9:30. Last chance to make a donation!!! 10 Min AMRAP- 10 OHS 95/65 10 T2B Rest 5 Min 10 Min AMRAP- 5 Power Clean 155/105 10 Box Jump Overs 24/20″