Wednesday, 11-16-16
CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
CrossFit Total
1RM Strict Press
1RM Back Squat
1RM Deadlift
Strength: Deadlifts 5X5 @70. Re-grip at bottom of each rep. “GI Jane” 100 Burpee pull-ups
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….
Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65
Strength/Skill – Shoulder Press 3-3-3-3 ( In between sets 5 men/3 women pull-ups) For time, 21-18-15-12-9-6 and 3 rep rounds of: Walking lunge steps Puss Press 95/65 Lateral bar hops Knees to elbows
Please start bringing a change of shoes. Sand is out of control!! Brewology Saturday night. Dinner at 6:30 drinks after. Let me know if you are coming for dinner, need a head count. Come for Drinks anytime. Strength- Work Up to 80% of 1 RM deadlift WOD- 24 Min EMOM Min 1: 4 Deadlifts at…
No 5AM classes this week. 6,7 and 9 am today. 7 FRFT 30 D/U’s 5 Power Snatches 135/95 5 T2B 12 min CAP 4RFT 5 Bar M/U’s 10 Deadlifts 275/205 15 KBS 70/53 20 HR Push Ups rest 90 sec