26 Benson Lane Merrick, NY 11566 | (516) 868-7767
1. Snatch Pulls
3- 3-3
Weight = 100% of 1RM
2. Front Squat
2-2
Weight = Heavy, same weight for both sets, at 90% 1RM
WOD:
a) 3 Rounds for time:
15 Front Squats (185/135)
75 Double Unders
rest 2 minutes, then
b) 3 Rounds for time:
500 meter row
rest 1 between rounds
Evening Classes 11/1/12 are cancelled!
6am Class 11/2/12 is cancelled!
Friday 11/2/12 9am and 10am class are on!!!!!
Wednesday 10/31/12 Evening classes are CANCELLED! Thursday (11/1/12) 9:30am class is on! See you in the morning!
6am class is cancelled. 9am, 10am and Noon are on!!!
EVENING CLASSES ARE CANCELLED
BASICS
12 minute AMRAP:
3 Burpees
6 Pull ups
9 Squats
CROSSFIT
“Randy”
75 Power Snatches (75,55)
– Scale the weight as needed
– If you are new to CrossFit, do either 40 reps or 60 reps depending on how long you have been in the program and your experience with snatches
Rest 5 minutes
then:
3 Rounds For Time:
15 Burpees
200 meter sprint
Rest 3 minutes between rounds
BASICS:
Every minute on the minute for 15 minutes complete:
3 Wall Balls
6 Push Ups
9 Overhead walking lunges
Every missed round is a 100 foot sled push penalty
CROSSFIT:
1. Spend 5 minutes working up to a heavy Power Snatch
2. Spend 5 minutes working up to a heavy Squat Snatch
WOD:
“HOPE”
3 Rounds for max reps of:
1 minute Burpees
1 minute Power Snatch (75/55)
1 minute Box Jumps (24/20)
1 minute Thrusters (75/55)
1 minute Chest to Bar Pull Ups
BASICS:
5 Rounds For Time:
200 meter farmers carry(appropriate weight)
10 Dips (off box, matador or rings depending on your skill set)
15 Kettlebell Swings (appropriate weight to maintain integrity of technique)
CROSSFIT:
STRENGTH:
6-5-4-3-2-1
Unbroken Hang Power Cleans (135/95)
WOD:
“Heavy Fran”
21-15-9
Thrusters (135/95)
Pull Ups (Strict or weighted)
OR
“Fran”
21-15-9
Thrusters (95/65)
Pull Ups (Band or Kipping or Butterfly)
