18 min EMOM
Min 1 – 30 Scissor Kicks
Min 2 – 15 KBS 53/35
Min 3 – 25 Med Ball Twists 20/14
With a Partner complete:
9 min AMRAP
Buy in:
75/55 cal row
..then..
40 Snatch 95/65
30 Snatch 135/95
AMRAP Snatch @ 185/125
(Any style snatch)
EMOM for 10 min: Odd- 1 Power Clean + 1 Squat Clean + 1 Squat Clean Thruster 135/95 TnG Even- 10 knees to elbow + 15 min A.M.R.A.P. 10 O.H.S. 95/65 10 Chin-ups 200m Run
Strength/Skill: 15 minutes on Power Snatch: 4X5 – work to a 5RM 3 rounds for time of: 20 Single KB OH Walking Lunges (left) 53/35 25 KB Swings 20 Single KB OH Walking Lunges (right) 25 Lateral Jumps (over KB)
For time: 1-10 Power C&J 115/85 1 Rd of “Nate” between sets Nate = 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 8 KBS 70/53 *30 min Cap*
E3MOM for 9 min 10 Deadlifts *Increasing in weight, do not make big jumps* 10 RFT: 7 Thruster 75/55 7 Pull Up 7 Burpee *14 min Cap*
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…
12-9-6 Hang Sq. Clean 165/115 Bar Muscle Up (c2b Pull up + dips) *10 min Cap* Every :20 for 6 min 2 Power Snatch @55-60% 1RM Power Snatch rest 2 min 10min EMOM 1- 20 Hollow Rocks 2- 10 Barbell Jumping Lunges