Your workout of the day!
Sorry for the late post; busy weekend.
Technique
Every 45 seconds for 8 rounds
3-position squat snatch; power, hang, floor
Strong
Back Squat
5×5 @ 45%, 55%, 70%, 80%, 90%
Conditioning
10 minute AMRAP
10 Hang Squat Snatches (95/65)
5 T2B
5 Wall Climbs
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1. Location for the 1-year anniversary party has been set. Date TBD.
2. Have you signed up for the rowing trip in June yet?
3. Gymnastics field trip in July, deets to follow.
Regionals Event #6 – with modifications as a team WOD
In teams of 2-3 follow the leader for time:
50 calorie row
50 box jump overs, 24/20 in.
50 kettlebell swings 72/53 lb.
50 wall-ball shots, 20/14 lb.
50 ring dips
50 wall ball shots, 20/14 lb.
50 kettlebell swings 72/53 lb.
50 box jump overs, 24/20 in.
50 calorie row
Time cap: 30 minutes
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Strong
Back Squat
5 x 55%, 70%, 80%
3 x 90%
8 x 70%
Midline
3 x 15 GHD Sit ups
Conditioning
8 rounds for reps of
20 seconds – C2B Pull ups
10 seconds – rest
Rest 1 minute
8 rounds for distance of
20 seconds – Farmer’s Carry (2×53 / 2×35)
10 seconds – rest
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Technique
8min EMOM
Hang Snatch + 2 OHS
Strong, compare to 2JAN14
2 Rep Tempo Front Squat – sub maximal
(3 sec down, 3 sec pause at bottom, 3 sec up)
Conditioning
15-12-9
HSPU
KBS 53/35
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CFE: Running meets @ Track. Rain or shine. Never quit.
Technique
Muscle-up 1+2
Strong
1a) 4 x ME Strict C2B Pull ups + ME Kipping C2B Pull ups
1b) 4 x ME BW Push Press (or challenging weight)
Conditioning
3 RFT
15 KB Thrusters 53/35
100′ Burpee Broad Jump
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1. CrossFit Endurance: Running starts Tuesday night! Sign up like you would a normal session on the schedule page. CFE will be led by Coach Brian from NYC Endurance.
2. We’re going to Row on the water this spring! Join us May 31st for a “Learn-to-Row” seminar with Row New York. We’ll spend a little time on Concept 2 Rowers learning technique and then actually get out on the water. Register here. EDIT: Friends and family are welcome at this event.
Technique:
Clean Complex from Flex @ the Armory
Power Clean + Hang Clean + Push Press
Power Clean + Hang Clean + Push Jerk
Power Clean + Hang Clean + Split Jerk
Strong:
Back Squat
5 x 5 @ 45%, 55%, 70%, 80%, 90%
Conditioning:
“Nancy” (15 minute time cap)
5 RFT
400m Run
15 OHS 95/65
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We’re repeating last Saturday’s WOD because it looks like only Greg completed it.
930am and 1130am meet at the track, be ready to run.
1030am Foundations and 1230pm TEAM are in the gym.
930/1130:
1) 800m Run (2 laps around track)
Rest as needed, but no more than 5 minutes
2) 400m Run (1 lap around track)
Rest as needed, but no more than 4 minutes
3) 1 mile Run (4 laps around track)
1230pm TEAM – From TOW POWER
Power:
1) Snatch max
2) Clean max
3) Bench Press 5 @ 65%, 5 @ 75%, ME @ 85%
4) Jerk 5RM from racks
Conditioning:
For time:
800m Run
30 Muscle-Ups (scale = 30 C2B Pull ups and 30 Ring Dips)
800m Run
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Technique
Clean and Jerk, 8min EMOM
Strong
Back Squat
5 X 55, 65, 75%
3 X 90%
6 X 65%
Conditioning
6min ascending ladder:
1 Front Squats, from FLOOR (115/85)
1 Toes-to-bar
2 FS
2 T2B
3…
3…
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WOW Jason and Chris WOW! GREAT JOB BOYS
Strong:
1) Front Squat
Establish 7RM
2) Bench Press
Establish 5RM
Conditioning
12.1
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Technique
Muscle Ups – transition – video @ 11 minutes
EMOM for 12 minutes:
2 x 2 – position snatch – power, hang – use a light weight
8 Rounds for reps
20 seconds KB Swings 53/35
10 seconds rest
20 seconds STRICT C2B pull-ups
10 seconds rest
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