Wednesday, 5-8-19
E2MOM for 12 min (6 sets)
1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch
*Build if you can, or just work light technique*
16 min AMRAP
21 Box Jump Overs 30″/24″
14 T2B
7 Sq. Snatch 155/105
E2MOM for 12 min (6 sets)
1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch
*Build if you can, or just work light technique*
16 min AMRAP
21 Box Jump Overs 30″/24″
14 T2B
7 Sq. Snatch 155/105
Please make note of change for Saturday’s hours: We will only have an 8AM class, as we will be running the 5K Stan Wong Race in East Moriches. Anyone wanting to run/walk, please register @ stanwongfoundation.org, and let us know. We will provide you with a free Crossfit T-shirt to wear!! Skill – Kipping W.O.D. – 3 R.F.T. 400m…
Strength: 6 X 3 Cleans @ 70% of 1RM 15 Min AMRAP 15 Deadlifts 225/155 15 T2B 15 HSPU
One Bar – One weight – 95/65 21-15-9 Thrusters Hang Power Cleans Front Squats Double Unders Russian Swing 70/53
Click on the Reebok CrossFit Link below and enjoy free ground shipping!!!! Strength/Skill – High Bar Back Squat 3 RFT 5 Deadlifts 225/205 10 Burpee Box Jump Pistols(Alternating Legs) 24/20 or Burpee Pistol Box Jumps 30 D/U’s Time to Beat 6:30 Matty P
Strength/Skill – Front squat – 15 mins. work up to a 3 RM 3 R.F.T 16- Front Racked Backwards Walking Lunges 115/75 10- Toes to Bar / Pull-ups (1 Toes to bar & 1 Pull-up = 1 Rep) 6- S.D.H.P. 115/75
What is a CrossFit Athlete? We all watched or played sports growing up. We were inspired by athletes that seemed larger than life. They seemed to defy gravity, have no pain, and perform without practice. Now that we’re older and wiser, we know that to be a world class athlete takes more than top notch…