Strength/Skill – Oly Day
Snatch – Find a heavy single; 85% of HS x 2 x 2 x 2
Clean & Jerk – Find a heavy single; 85% of HS x 2 x 2 x 2
Front Squat -Find a heavy single HS; 90% of HS x 2 x 2 x 2
…….Then
3 R.F.T.
15 Burpees (On/Off Plate)
15 KB Power Snatches (53/35)
Strength/Skill: Deadlifts 10 @ 55% 10 @ 65% 6 @ 75% 8 2 80% 6 @ 85% 4 @ 90% 18 min EMOM min 1 Wallballs min 2 Kb Swings 53/35 min 3 Burpee Box Jump Over
No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….
16 Min EMOM : Even – 4 Power Snatch 115/85 + 4 burpee over bar Odd – 5 DB Thruster 40/20 Rest 4 Min 16 Min EMOM: Even – 250/200 m Row Odd – 6 Strict HSPU
Today’s WOD (Compliments of CrossFit Fusion), where we had a great work out and a great time yesterday. We met the owner, Patty, her husband, Steve and their members. If you are ever in the Hauppauge Area stop in. www.crossfitfusionli.com 8 R.F.T. 2 – Power Snatches 135/95 4 – Push Jerks 135/95 6 – C2B…
With a partner: 30 min AMRAP 30 Box Jump overs 24″/20″ 20 Wall Ball 20/14 10 Devil Press 50/35 *EMOM Rope Climb*
2RDs 10 BB Good Mornings 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip Push Press 10 Snatch Balance E2MOM for 18 min (9 sets) 2 Hang Power Snatch + 2 Hang Sq. Snatch Build to heavy complex 10 min AMRAP 5 Power Snatch 155/105 10 C2B (10 Pull Up)