Tuesday, 5-28-19

If Center Moriches School is closed due to snow, we will be closed too. Wednesday classes cancelled. Tonights 6PM class cancelled. Strength: Back Squats 5×2 at 80-90% of 1RM 7 min EMOM 5 Power Cleans at 75% 10min AMRAP 10 Thrusters 95/65 10 T2B

Good morning!! Six and Seven o’clock a.m. classes are cancelled. Parking lot needs to be plowed. PLEASE BRING AN EXTRA PAIR OF SHOES DUE TO WEATHER. Warm -up – 5 rounds of: Overhead Walking Lunge (PVC) 15 Sit-ups 10 Push-ups 5 Pull-ups Burgener Strength: 6 x Power Clean-Squat Clean-Push Jerk W.O.D. “Tate” 5 rounds for…

Strength/Skill – Bench Press – Find your 3RM in 15 mins 3 R.F.T. 2 – Clusters 135/95 6 – Muscle-ups Ring/Bar Scaled (3:1 – 3 Pull-ups, 3 Dips) 10 – K.B. Power Snatches 53/35 1 Clusters = 1 Burpee Power Clean + 1 Burpee Squat Clean + 1 Burpee Squat Clean Thruster

6 min. a.m.r.a.p. row 1000m with remaining time as many Pull-ups as possible score is total pull-ups rest 6 min. a.m.r.a.p. 50 S.2.O. 95/65 with remaining time as many box jumps (20/18) as possible score is total box jumps Strength/ Skill – 15 mins to establish 1 RM Back Squat

As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes.   Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…

ROPE CLIMBS. BRING SOCKS / SOMETHING TO PROTECT YOUR SHINS Saturday we have rope climbs. If your skills are not where you want them to get up the rope, Saturday is not the day to start. Incorporate rope climbing practice in your warm-up and/or cool down. Skill – Rope Climb/Back Extension For time: 25 Walking…