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

(631) 849-6565

Friday 7-21-17

Friday, 21 July 2017 00:00

Warm up-

2 Rounds

10 Burpees

30 sec handstand hold

Strength-

10 mins to find split jerk 1rm

Strict press at 50% 1rm jerk

3-3-3

1 minute as many dips as possible

Metcon-

20 min EMOM 

5 burpee box jump overs (24/20)

5 hspu

Thursday 7-20-17

Thursday, 20 July 2017 00:00

Warm up-

Jumping jacks

Mountain climbers

Strength-

Deadlift

3-3-3-3-3

Pause stiff leg deadlift on plate

3-3-3

Snatch pause at knee 

1-1-1-1-1 

Metcon-

21-15-9

Thrusters

Ttb

30 sit-ups before & after each round

Wednesday 7-19-17

Wednesday, 19 July 2017 00:00

Warm up-

40 Double unders

30 Face pulls

20 PVC pass throughs

10 Burpees

Strength-

Bench press

3-3-3-3-3

Lateral raise superset w/ upright row

20-16-12-8 (AHAP)

Metcon-

3 Rounds

50 doubles

30 push-ups

15 ring dips

15 min cap

Tuesday 7-18-17

Tuesday, 18 July 2017 00:00

Warm up-

2 Rounds

250m Row

30 sec chin up hold

20 Shoulder taps

Strength-

25 strict pull-ups as little rest as possible

Bent over rows

5-5-5-5-5

Rear delt raise

10-10-10

Metcon-

1000m row

then AMRAP

7 pull-ups 

7 box jumps (24/20)

14 min cap

Monday 7-17-17

Monday, 17 July 2017 00:00

Warm up-

400m Run

Strength-

Pause front squat 

3-3-3-3-3

Lying banded hamstring curls

10-10-10 (each leg)

1 leg weighted step ups

6-6-6 (each leg) 

Metcon-

6 rounds

10 wallballs 

200m run

Friday 7-14-17

Friday, 14 July 2017 00:00

Warm up-

Roxanne

A. 

Strength-

Hang snatch 

5-5-5-5-5

Pause snatch 

3-3-3-3

Snatch pull

1-1-1-1-1-1 (AHAP)

B.

Metcon-

4 Rounds 

15 Box jumps 

15 Power snatches (75/55)

5 Burpee broad jumps 

15 min cap

Thursday 7-13-17

Thursday, 13 July 2017 00:00

Warm up-

2 Rounds

30 Double unders

20 Face pulls

10 Sotts press

A. 

Bench press 

5-5-5-5-5

Strict press 

M3-3-3-3

Dips

3 sets until failure 

B. 

Metcon

"Annie"

50-40-30-20-10

Double unders

Sit ups

WOD Calendar

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