SNATCH GRIP PUSH PRESS

STRENGTH:

BEHIND NECK SNATCH GRIP PUSH PRESS + OVERHEAD SQUAT* (4 X 2 + 1)

*Begin @ 65% of snatch & DO NOT exceed 80%

– THEN –

SNATCH GRIP DEADLIFT @ 110% OF SNATCH (4 X 3)

WOD:

“LIN”

FOR TIME: (20 MIN CAP)

50 FT. WALKING LUNGE WITH PLATE (45/25

40 BOX JUMPS (24/20)

30 BURPEES TO PLATE 

10 CHEST TO BAR PULL-UPS

50 FT. WALKING LUNGE WITH PLATE

** CASH OUT **

BARBELL CURLS (4 X 10)

– SUPERSET WITH –

SKULL CRUSHERS (4 X 10)

BENCH PRESS & PARTNER WOD

STRENGTH:

BENCH PRESS @ 80% OF 5 REP MAX (3 X 5)

PARTNER WOD:

IN TEAMS OF 2 WITH ONE ATHLETE WORKING AT A TIME:

30 MIN AMRAP*:

50 WALL BALL SHOTS (20/14)

50 BURPEES TO PLATE

50 OVERHEAD LUNGES (45/25)

50 BOX JUMPS (24/20)

800 METER RELAY (4 X 200 METERS EACH)**

40 WALL BALL SHOTS

40 BURPEES TO PLATE

40 OVERHEAD LUNGES

40 BOX JUMPS

800 METER RELAY 

30 WALL BALL SHOTS

30 BURPEES TO PLATE

30 OVERHEAD LUNGES

30 BOX JUMPS

800 METER RELAY

* Each round will end with the 800 meter relay that follows the 30 box jumps. If/when you and your partner complete the last 800 meter relay, you start in on round 2 with 50 wall ball shots.

** For the 800 meter relay, you will run 200 meters and your partner will rest during that time. Then, tag and switch. You will both alternate 200 meter runs until you have completed a half mile.

CLEAN COMPLEX

PHOTO: One of our awesome coaches we have here at CrossFit Massapequa, Coach Kevin D. With a smile like that, how could you not come to a class he is coaching! Thank you for all you do Coach Kevin!

STRENGTH:

CFM CLEAN COMPLEX* @ 65% (5 X 5)

*POWER CLEAN, HANG CLEAN, FRONT SQUAT, JERK

WOD:

“300”

25 MIN AMRAP:

75 PUSH-UPS

75 BOX JUMPS (24/20)

75 AMERICAN KBS (53/35)

75 SHOULDER TO OVERHEAD (115/75)

** CASH OUT **

3 ROUNDS: (NOT FOR TIME)

200 METER FARMERS CARRY** (70/53)

6 STRICT PULL-UPS

** We have new 100, 150, 200, 400, 600 & 800 meter turnaround points. They are designated by yellow lines & numbers on the road. The 100, 150, 200 & 400 meter marks are all on the left hand side of Brooklyn Avenue and the new 600 & 800 meter marks are on the right hand side of Riverside Avenue. The starting line is just outside of our garage doors and indicated by a yellow line with CFM next to it.

FLUSH WOD THURSDAY

PHOTO: CrossFit Massapequa Athlete, Alex T. (Miss T.) with a textbook setup for a clean. Alex's hard work, consistency & positive attitude are what make her the awesome CrossFitter she is. She is always willing to assist a fellow athlete & always brings a smile to the owner's face (she is his girlfriend). Keep up the great work kiddo!
 
RUN 1 MILE
– REST 3:00 –
RUN 800 METERS
STRENGTH:
CHOOSE 1 OF THE FOLLOWING: (10 MINS)
1. FRONT SQUAT @ 65% (3 X 8)
OR
2. CLEAN GRIP DEADLIFT @ 100% OF CLEAN (3 X 6)
– THEN –
CHOOSE 1 OF THE FOLLOWING: (10 MINS)
1. 8 MIN EMOM
6-10 UNBROKEN PULL-UPS
OR 
2. RING ROW (4 X M.E.)
– SUPERSET WITH –
KIPPING (NO PULL-UP) (4 X 8)
– THEN –
10 MINS OF MOBILITY/FLUSH:
5 MINS TO MOBILIZE 
5 MINS TO ROW/BIKE/RUN @ A TALKING PACE

STRICT PRESS, PUSH PRESS & SPLIT JERK

PHOTO: CrossFit Massapequa Athlete, Annmarie V. throwing some weight overhead. Annmarie is a CFM veteran and always gives 100% when she walks through the doors of 30 Brooklyn Avenue. Her hard work and dedication are something to be admired. 

STRENGTH:

20 MINS TO FIND HEAVIEST OF THE FOLLOWING:

STRICT PRESS

PUSH PRESS 

SPLIT JERK

*Begin with the Strict Press. At the heaviest Strict Press, begin the Push Press. At the heaviest Push Press, begin the Split Jerk. 

WOD:

5 RFT: (8 MIN CAP)

50 DOUBLE UNDERS

10 OVERHEAD SQUATS (115/75)

** CASH OUT **

6 ROUNDS:

150 METER SPRINT

5 BURPEE BOX JUMP OVERS (30/24)

– REST 45 SECONDS BETWEEN ROUNDS –

HIGH HANG SNATCH + OVERHEAD SQUAT

STRENGTH:

HIGH HANG SNATCH + OVERHEAD SQUAT @ 70%-75% (6X2+2) 

WOD:

"STAIRWAY TO HEAVEN"

20 MIN AMRAP:

20 FRONT SQUATS (135/95)

40 PULL-UPS

600 METER RUN*

*In the event of rain, sub the 600 meter run with a 750/700 (M/F) meter row or 36/30 (M/F) calories on the Assault Bike.

** CASH OUT **

DUMBBELL HAMMER CURLS (4X12 EACH ARM)

– SUPERSET WITH –

TRICEP KICKBACKS  (4X12 EACH ARM)

BACK SQUAT – RETEST

STRENGTH:

BACK SQUAT – HEAVY DOUBLE RETEST

5 @ 65%

5 @ 70%

3 @ 75%

3 @ 80%

2 @ 90%+

WOD:

7 RFT: (12 MIN CAP)

8 POWER CLEANS (155/115)

12 TOES TO BAR

– REST 4:00 AFTER CAP, THEN – 

12 MIN AMRAP:

2, 4, 6, 8, 10… etc.

WALL BALL SHOTS* (20/14)

HANDSTAND PUSH-UPS

*Wall ball shots must be unbroken before moving on to HSPU's. If you fail the set of wall ball shots, that set must be restarted.

SNATCH PULL + SNATCH

PHOTO: CrossFit Massapequa Athlete, Katie C. with a textbook, free-standing handstand hold. Katie has a tremendous work ethic, always pays attention to detail and is a model of consistency. 

STRENGTH:

SNATCH PULL + SNATCH

3 X 1 + 2 @ 60%

3 X 1 + 2 @ 65%

2 X 1 + 1 @ 70%

2 X 1 + 1 @ 75%

3 X 1 + 1 @ 80%

– THEN –

SNATCH GRIP DEADLIFT @ 100% OF SNATCH* (3X5)

*Focus on hitting all 3 positions, maintaining posture with no lockout at top (slight bend in knees with upright torso).

WOD:

FOR TIME: (12 MIN CAP)

21-15-9

SDLHP* (75/55)

BOX JUMP OVER (30/24)

ROW (CALS)

*SDLHP = Sumo Deadlift High Pull

– REST 3:00 AFTER TIME CAP, THEN –

RETEST:

5 RFT: (5 MIN CAP)

10 WALL BALL SHOTS (20/14)

5 BURPEES

FRONT SQUAT/DEADLIFT

PHOTO: CrossFit Massapequa Athlete & staple with the 5:45 AM crew, Lou B. locked and loaded! Lou is a great example of what it means to work hard and be consistent. 

STRENGTH:

FRONT SQUAT @ 60% OF HEAVY SINGLE (3X10) – 12 MINS TOTAL

– THEN –

CLEAN GRIP DEADLIFT @ 100% OF CLEAN (3X5) – 12 MINS TOTAL

WOD:

“FIGHT GONE CFM”:

4 ROUNDS OF:

– WALL-BALL SHOTS (20/14)

– BURPEES

– ALTERNATING FRONT RACK LUNGES (75/55)

– DOUBLE UNDERS

* Similar to “Fight Gone Bad”.  In this workout you move from each of four stations after a minute.The clock does not reset or stop between stations. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, athletes must move to next station immediately for best score. One point is given for each rep (L/R on the alternating lunges equals 2 reps).

CFM CLEAN COMPLEX

PHOTO: CrossFit Massapequa coaches, Kevin D. & Clemente M. along with CrossFit Massapequa athlete Billy C. just having a bro session.

STRENGTH:

CFM CLEAN COMPLEX:

POWER CLEAN

HANG CLEAN

FRONT SQUAT

JERK

* 20 mins to establish heaviest set of complex

WOD:

20 MIN AMRAP:

30 AMERICAN KBS (70/53)

20 DOUBLE UNDERS

10 PULL-UPS

** CASH OUT **

CHIN-UPS (3X MAX UNBROKEN)

– SUPERSET WITH –

DUMBBELL HAMMER CURLS (3X10)*

*As heavy as form allows