Get Low!

Mobility:

Squat deficiency mobility work.

WOD:

6 RFT-

25 Squats

20 Double-unders

15 Plank K2E ea. 

CFM Total

CrossFit Massapequa Total:

Find your 1 rep max:

Bench Press

Front Squat

Deadlift

OH KBs

KB push press:  15 Minutes to work to a heavy triple.

WOD:

5 RFT:

30 Pushups

20 KTE

10 pullups

 

 

Summer Saturday

WOD:

Station 1: 7 minute AMRAP: Wall Ball 20/14

Station 2: 6 Minute AMRAP: Burpees

Station 3: 5 Minute Max Calorie Row

 

Rest 2 minutes between stations.  

Power Clean Plus

Strength:  Power Clean 2-2-2-2 RPE 9

WOD:

10 Minute AMRAP

5 Hang Power Snatch 95/65

100 M Sprint

Heavy Pulls

Deadlift 3-3-3 RPE 9

WOD:

5 RFT

20 Goblet Squat 70/53

20 banded Pushups

20 Russian Twist

Skwats

Strength: Back Squat 4-4-4-4 RPE 8

WOD 5 RFT 

20 KB Swing 70/53

20 Banded Split Squat R

20 Banded Split Squat R

Push Pull

Floor Press 4-4-4-4 RPE 8

WOD:

6 Rounds For Time:

15 Ring Push Up

12 Knee to Elbow

9 Pull-upPull-up

Happy Birthday America!

We are closed for the 4th of July.  Enjoy your holiday everyone and stay safe!


 

Home WOD: 3 rounds for time

7-handstand Push-ups

4- Muscle Ups

17- Pull Ups

76- Squats