SNATCH BALANCE

A. Snatch Balance @ 65% (5 x 3)

B. WOD:

For Time:

Run 400 Meters

– then –

20 Toes to Bar

30 Medball Cleans (20/14)

40 Box Jumps (24/20)

50 Push Jerks (95/65)

– then –

Run 400 Meters

SPLIT JERK

PHOTO: CrossFit Massapequa Athlete, Annmarie V. with a solid lock out overhead! Every day Annmarie shows up, she simply puts the work in and it shows. Thank you for all your hard work Annmarie. It is always a pleasure to have you around 30 Brooklyn Avenue! 

A. Split Jerk @ 70% (5 X 5)

B. WOD:

16 Min AMRAP*:

3, 6, 9, 12, 15, 18… etc.

Snatch (Rx = 135/95, S = 95/65)

Handstand Push-ups

SKILL WORK/PROGRESSIONS

A. Progressions:

1. Double Unders

2. HSPU’s 

3. Pull-ups

B. WOD*:

8 Min AMRAP:

200 Meter Run

10 Pull-ups

10 American KBS (Rx = 53/35, S = 35/26)

10 Sit-ups

– Rest 3:00 –

8 Min AMRAP:

200 Meter Run

10 Hand Release Push-ups

10 Wall Ball Shots (20/14)

10 Box Jumps (24/20)

*Two scores today. One for each 8 Min AMRAP.

FRONT SQUAT

A. Front Squat @ 75% (5 X 5)

B. WOD:

20 Min AMRAP:

Max Handstand Push-ups*

400 Meter Run

*Scores today will be total HSPU's. Once athlete's come off the wall, box, out of the pike, etc. the set is over & they must go for a 400 meter run. 

FLOOR PRESS

A. Floor Press @ 80% (5 X 5)

B. WOD*:

4 Min AMRAP:

5 Deadlifts (Rx = 225/155, S = 155/105)

25 Double Unders

– Rest 2:00 –

4 Min AMRAP:

5 Power Cleans (Rx = 135/95, S = 95/65)

5 Burpees

– Rest 2:00 –

4 Min AMRAP:

3 Ground to Overhead (Rx = 135/95, S = 95/65)

15 Sit-ups

*There will be 3 scores for today's WOD. One for each 4 min AMRAP.

SNATCH

A. Snatch @ 75% (5 X 5)

B. WOD*:

21-15-9

Cluster (Rx = 135/95, S = 95/65)

Toes-to-bar 

– Rest 2:00 –

15-9-6

Overhead Squats (Rx = 95/65, S = 65/45)

Sit-ups

*There will be 2 scores for today’s WOD. One for the 21-15-9 & one for the 15-9-6.

SKILL WORK

A. Progressions:

1. Double Unders 

2. Handstand Push-ups

3. Pull-ups

B. WOD:

For Time (includes rest):

4 Rounds:

Run 400 Meters

– Rest 2:00 between rounds –

C. Core Work:

1 min Crunches

1 min Flutter Kicks

1 min V-ups

1 min Leg Raises

1 min Tuck-ups

1 min Scissor Kicks

DEADLIFT

A. Deadlift @ 80% (5 x 5)

B. WOD:

4 RFT:

400 Meter Run

6 Chest-to-bar Pull-ups

40 Double Unders

WHAT'S ON TAP FOR THURSDAY?

A. Max Sit-ups in 2 mins

– Rest –

Max Push-ups in 2 mins

B. WOD:

6 Rounds:

Max Strict Press*

Run 300 Meters

*Strict Press weight should allow for at least 10 unbroken reps on the first round.

Score for this WOD will be the load (weight) used and total reps performed over the 6 rounds.