HANG SNATCH/FULL SNATCH EMOM

A. 10 MIN EMOM

2 HANG SNATCHES + 1 FULL SNATCH 

– Start @ 50% of snatch & DO NOT exceed 80%

B. 4 RFT: (25 MIN CAP)

6 (SQUAT) CLEANS* (155/105)

8 BAR FACING BURPEES

10 BOX JUMP OVERS (24/20)

400 METER RUN

* Clean weight should be such where cleans are done unbroken

C. EXTRA CREDIT (10 MIN CAP)

9 – 7 – 5

STRICT PULL-UPS

FRONT SQUATS (165/135)

BACK SQUAT/FRONT SQUAT

A. BACK SQUAT @ 60% + 15 LBS (3 X 10)

B. FRONT SQUAT (from ground) @ 75% of 1RM CLEAN (3 X MAX EFFORT)

-REST 2:00 BETWEEN F.S. SETS –

C. 5 RFT: (10 MIN CAP)

12 WALL BALL SHOTS (20/14)

8 DEADLIFTS (225/155)

D. EXTRA CREDIT

4X:

100 METER SPRINT

MAX EFFORT TOES-TO-BAR

REST 1:30 BETWEEN

PUSH PRESS + PUSH JERK

A. PUSH PRESS + PUSH JERK @ 60%-80% OF 1 RM JERK (5 X 2+1)

B. STRICT PRESS @ 70% (3 X MAX EFFORT)

– REST 1:30 BETWEEN SETS –

C. EVERY 4 MINS FOR 20 MINS:

ROW 300 METERS

10 THRUSTERS (95/65)

10 BUPREES OVER BAR

CLEAN/CLEAN GRIP DEADLIFT

A. CLEAN WITH 2 SEC. PAUSE @ KNEE @ 65% – 85% (4 X 4) 

B. CLEAN GRIP DEADLIFT @ 105% OF 1 RM CLEAN (3 X 4)

C. 14 MIN AMRAP:

9 POWER SNATCHES (115/75)

15 BOX JUMP OVERS (30/24)

21 DOUBLE UNDERS 

D. EXTRA CREDIT

DUMBBELL ROW AHAP (3 X 12)

– SUPERSET WITH –

DB FLYS (4 X 8)

– SUPERSET WITH –

DB INCLINE BENCH PRESS (4 X 8)

OPEN GYM!

Use the open gym to work on any strength or skill you would like to improve upon or hit a WOD you may have missed from the past week. 

30 MIN PARTNER AMRAP

A. PARTNER WOD

30 MIN AMRAP: 

“BUY IN”

50 PISTOLS (scale – 50 goblet squats 53/35)

– THEN –

“BULL”

200 DOUBLE UNDERS (scale – 2X singles)

50 OVERHEAD SQUATS (135/95)

50 PULL-UPS

1 MILE RUN

– THEN –

DOULBE KB “DT”

5 RFT:

12 DEADLIFTS (53/35)

9 HANG POWER CLEANS

6 PUSH JERKS

– With one athlete working at a time, reps may be broken up any way, but all reps of the given lift/movement MUST be completed before moving on. The 1 mile run will be completed together. “DT” is to be done round for round so athletes will perform 5 rounds each.  

– Each round of the AMRAP will end with “DT”. If athletes complete 1 full round, they will start in on round 2 with “BULL”.

STRICT PRESS/PUSH JERK

A. STRICT PRESS @ 75% OF 1 RM (5 X 3) – 15 MINS

B. PUSH JERK @ 65% (3 X MAX EFFORT) – 10 MINS

– Rest 1:30 between push jerk sets

C. 10 MIN AMRAP:

30 DOUBLE UNDERS

20 SHOULDER TO OVERHEAD (135/95)

10 BURPEES OVER BAR

D. EXTRA CREDIT

STRICT PULL-UPS (3 X 5)

– SUPERSET WITH –

STRICT MATADOR OR RING DIPS (3 X 5)

– SUPERSET WITH –

BANDED LAT PULL-DOWNS (3 X 10)

CLEAN/CLEAN PULL

A. CLEAN (5 X 2) – start @ 70% & DO NOT exceed 85% – (15 MINS)

B. CLEAN PULL @ 105%  (4 X 3) – (10 MINS)

C. "SEVS"

7 RFT: 14 MIN CAP

7 TOES-TO-BAR

7 WALL BALL SHOTS* (20/14)

7 HANG POWER CLEANS (115/75)

*Wall ball shots should be done unbroken

D. EXTRA CREDIT

10 ROUNDS:

150 METER SPRINT

RESTING 1:00 BETWEEN SETS

"FRAN"-KENSTEIN

PHOTO: CrossFit Massapequa Athlete's, Chris F., Mike S., Matt M. & John T. all competed at the 2nd Annual Long Island Masters Team Competition at the Rinx in Happauge, NY on Saturday June 3rd. Great work gentleman & thank you for representing CrossFit Massapequa so well!

2nd Annual Long Island Masters Team Competiton LIMx

A. SNATCH GRIP PUSH PRESS + SNATCH BALANCE (4 X 2 + 1)

-Start @ 60% of 1 RM snatch & DO NOT exceed 80%

B. SNATCH GRIP DEADLIFT (4 X 3) @ 105% OF SNATCH

C. "FRAN"-KENSTEIN

16 MIN AMRAP:

21 – 15 – 9

THRUSTERS

PULL-UPS

*Every completed "FRAN" counts as one round for the AMRAP. Increase thruster weight by 10 lbs total each completed round & repeat. 

BENCH PRESS & PARTNER WOD!!!

PHOTO: A few of CrossFit Massapequa's finest warming up before a Partner WOD back when it was cold out.

A. BENCH PRESS @ 85% OF 5 RM (4 X 4)

B. PARTNER WOD – DO NOT LET THE MED BALL FALL (20/14)

25 MIN AMRAP*:

RUN 400 METERS** (One athlete holding the med ball)

50 PULL-UPS (Resting athlete holds the med ball)

RUN 600 METERS

75 PUSH-UPS (Resting athlete holds the med ball)

RUN 800 METERS

100 SQUATS HOLDING THE MED BALL

* Each round ends with 100 med ball squats

** Runs are done together