Empire State CrossFit

WOD

October 15

Advanced class PLEASE DO NOT COME LATE TO THIS CLASS

Squat cleans – 5×5, stringing each set.

 

Wod – 4 rounds for time (16 min cap)

30 cal row

20 squat cleans 95/65

10 hspu

 

Fundamentals 9:15

Skill – power cleans, work up to 3 heavy-ish singles

 

Wod: For time (20 min cap)

 

20 pushups

1 power clean 135/95

18 pushups

2 power clean 135/95

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2 pushups

10 power cleans 135/95

October 14

25 min. amrap In teams of two

Rowing Cindy

5 pull-ups

10 push-ups

15 air squats

one partner does 1 rd of Cindy while other partners rows for calories. After rd is completed switch. total score is # of reps

October 13

Work up to a heavy-ish power clean & jerk

Complete as many rounds and reps as possible in 10 minutes of:

115/75 pound Shoulder to overhead, 5 reps

115/75 pound Deadlift, 10 reps

15 Box jumps, 24/20″ box

October 12

3rds max reps

90 sec. row

90 sec. burpee to target

90 sec. Toes-2-bar

Work on Goats for remainder of time

Coach Lex wants you to know that if you have been training for over 3 years and you feel like your hitting a plateau take a honest look at the 3 factors below and see where you can make improvements

  1. Training Volume
  2. Mobility
  3. Nutrition

October 11

Work up to a heavy power snatch + OHS

4rds for time

12 power snatches 135/95

12 ohs 135/95

12 defecit push-ups (guys have two 25lbs plates, girls chest must touch ground)

Billy da kid

October 10

6rds for time

200 meter farmers walk 50/35 D.B.

50 double unders

15 push press 50/35

 

Jar & Bones are in! We need the rest of the godfather teams signed up by the end of the day