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CrossFit 631
381-1 Route 25A
Rocky Point, NY 11778

(631) 849-6565

Monday 5-21-2018

Monday, 21 May 2018 00:00

Warm Up

2 rounds

5 burpees

10 good mornings

Strength

15 minutes power snatch work

Metcon

5 rounds

10 hang Power Snatch (95#/65#)

5 Ring Dips

Friday 5-18-2018

Friday, 18 May 2018 00:00

Warm Up

Roxanne

Strength

EMOM 10

Even: 5 push press

Odd: 10 lateral raises

Metcon

21-15-9

Burpee box jump overs

Single arm DB jerk

Thursday 5-17-2018

Thursday, 17 May 2018 00:00

Warm Up

2 rounds

5 jump squats

5 burpees

20 doubles

Strength

EMOM 10

Even: 5 weighted walking lunges

Odd: 5 deadlifts

Metcon

75 wallballs 

150 sit-ups 

25 Squat Cleans (AHAP)

150 doubles 

Partition reps however 

 

Wednesday 5-16-2018

Wednesday, 16 May 2018 00:00

Warm Up

500m Row

10 OHS

Strength

EMOM 10

Even: 5 Bench Press

Odd: 5 HSPU

Metcon

AMRAP 12

1000m Row

Then 

9 T2B

7 HSPU

5 DB Snatch

Tuesday 5-15-2018

Tuesday, 15 May 2018 00:00

Warm Up

400m Run

10 OHS

Strength

EMOM 10

Even: 5 Pendlay Row

Odd: 5 strict pull-ups 

Metcon

“Helen”

3 Rounds

400m Run

21 KBS 

12 pull-ups

Monday 5-14-2018

Monday, 14 May 2018 00:00

Warm Up

4 sets tabata doubles

Strength

EMOM 10

Even: 5 Front Squats

Odd: 10 jump squats

Metcon

“The Pickles”

4 Rounds

5 Hang Squat Snatch (95#/65#)

5 Hang Squat Cleans

20 sit-ups

30 doubles

Friday 5-11-2018

Friday, 11 May 2018 00:00

Warm Up

400m Run

10 OHS

Metcon

“Baseline from Hell”

Amrap 30

500m row or 400m run

40 squats

30 sit-ups 

20 push-ups

10 burpees

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