HAPPY FRIDAY!

STRENGTH:

8 MIN EMOM:

ODD MINS:

3 FRONT SQUATS

6 PULL-UPS (UNBROKEN)

EVEN MINS:

2 JERKS @ 70% OF HEAVY SINGLE FROM 4/26*

*2 second pause in dip. Focus on knees out, not forward & staying on heels.

WOD**:

5 RFT: (12 MIN CAP)

15 WALL BALL SHOTS (20/14)

10 SHOULDER TO OVERHEAD (115/85)

5 HANG (SQUAT) CLEANS

– REST 5 MINS, THEN –

4 MIN AMRAP:

50 DOUBLE UNDERS

10 HANDSTAND PUSH-UPS

** There will be 2 scores for the WOD. The first score will be for the 5 RFT & the second score will be for the 4 MIN AMRAP.

** EXTRA CREDIT **

1 MIN AMRAP X 3

BURPESS TO TARGET

REST 1 MIN

A FEW OPTIONS TODAY!

RUN 1.5 MILES

– THEN –

STRENGTH: (PICK 1) – 10 MINS 

1. GOOD MORNING (4 X 5) –  AS HEAVY AS FORM ALLOWS

– OR –

2. STRICT PRESS @ 80% OF HEAVY SINGLE FROM 4/26 (4 X 3)  

GYMNASTICS: (PICK 2) – APPROX 10 MINS FOR EACH

1. UPPER PULL COMPLEX (1 – 5)*

STRICT PULL-UP

CHEST-TO-BAR PULL-UP

BAR MUSCLE-UP

*Begin with 1 rep of each before coming off the bar & increase the reps if complex completed (i.e. 1, 1, 1 – 2, 2, 2 – 3, 3, 3 – 4, 4, 4 – 5, 5, 5)

– OR –

2. TEMPO DIPS (5 X 3)**

** 3 seconds down, 1 second up with NO PAUSE at top or bottom

– OR –

3. BOX JUMPS – ESTABLISH MAX HEIGHT BOX JUMP

** EXTRA CREDIT **

ROW/BIKE/RUN AT A TALKING PACE FOR 5 – 10 MINS

 

CFM CLEAN COMPLEX / FAT "DT"

PHOTO: CrossFit Massapequa Athlete, Joe M. locked and loaded! Joe is a CFM veteran & always shows up ready to put some work in. Consistency, effort & intensity are what yield results with any training program & Joe embodies all three! Keep up the great work Joe. It is always a pleasure to have you down at 30 Brooklyn Ave.

STRENGTH:

8 MIN EMOM:

1 CFM CLEAN COMPLEX* @ 70%

*Power Clean, Hang (Squat) Clean, Front Squat, Jerk

WOD:

FAT "DT"

5 RFT: (18 MIN CAP)

12 DEADLIFTS (175/115)

9 HANG POWER CLEANS

6 SHOULDER TO OVERHEAD

** EXTRA(S) CREDIT **

3 ROUNDS NOT FOR TIME:

300 METER FARMER'S CARRY (70/53)

1:00 ATLAS STONE HOLD 

MAX L-SIT 

FRONT RACK LUNGES / FRONT SQUAT

PHOTO: CrossFit Massapequa Athlete, Greg L. after a job well done! Greg is an extremely hard working young man that always comes in and just does the work. An injured wrist has not slowed him down one bit as he continues to come in and work around his injury. 

STRENGTH:

FRONT RACK LUNGES* (4 X 6)

*AHAP (As Heavy As Possible) as form allows.

– THEN –

FRONT SQUAT @ 65% (3 X 8) – Focus on speed out of the hole

WOD:

FOR TIME – ON AN 18 MIN CLOCK**:

MINS 0:00 – 8:00

3 ROUNDS:

21 DOUBLE UNDERS

15 PULL-UPS

9 (SQUAT) CLEANS (95/65)

MINS 9:00 – 13:00

2 ROUNDS:

21 DOUBLE UNDERS

15 PULL-UPS

9 (SQUAT) CLEANS (135/95)

MINS 14:00 – 18:00

1 ROUND: 

21 DOUBLE UNDERS

15 PULL-UPS

9 (SQUAT) CLEANS (155/115)

** This is a FOR TIME WOD capped out at 18 mins. If you do not finish all rounds within the designated timeframe, you automatically move on to the next round @ the heavier (squat) clean weight. 

** CASH OUT **

4 ROUNDS

SPRINT 100 METERS

MAX PULL-UPS

REST 1:00 BETWEEN ROUNDS