Warm-up – 2 Rounds of CFK
Burgener W/U – 20 Hang Power Snatches (P.V.C.)
Skill – Ring Holds 2 x 1:00/Ring assisted pistols
W.O.D. 20 min A.M.R.A.P.
5 – C&J’s
10 – Pistols/Ring assisted pistols
15 meter – Broad jumps
So you’re not feeling it today? Really? You sure about that?
Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service. CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: “A few weeks ago we lost an American hero. A friend…
5 Rounds 1:00 – Strict Pull-Ups 1:00 – T2B 1:00 – Row for Calories 1:00 – Floor Presses (135/95) 1:00 – Rest
Strength/Skill -Clean Complex 5 x 1 High hang, Above knee, Floor “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps
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/Skill – Rope climb Five rounds for time: 15 Deadlifts, body weight 2 Rope climbs
Happy Birthday Coach Matt!!! 2 RDs 10 BB Snatch Grip High Pull 10 BB Power Snatch 10 BB Hang Sq. Snatch EMOM x 14: Minutes 1-2-3: Snatch Pull + Hang Squat Snatch + Squat Snatch (60-70%) Minute 4: Rest Minutes 5-6-7: 2 Squat Snatches (70-80%) Minute 8: Rest Minutes 9-10-11: 1 Squat Snatch (80-85%)…