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

(631) 849-6565

Monday 10-9-17

Monday, 09 October 2017 00:00

Warm up-

Bring Sally up with OHS (PVC or empty bar)

Strength-

Snatch deadlift (60%)

3-3-3

Hang squat Snatch (50%)

3-3-3

Full squat Snatch (80-90%)

1-1-1-1-1

Conditioning-

12 min AMRAP

6 OHS (95#/65#)

6 bar facing burpees 

1 squat Snatch

 

*** NO 5 am class tomorrow 10/9 at RP

Friday 10-6-17

Friday, 06 October 2017 00:00

Warm up-

3 min EMOM

20 Double unders

10 PVC Snatches (or 5 empty bar snatches)

Strength-

Day 1 of 6 week training block to PR snatch

Snatch grip deadlifts 75%

3-3-3

Snatch pulls 60%

3-3-3

High hang snatch 50%

3-3-3

5 singles at 60% 

Conditioning-

20 min AMRAP

80 double Unders

60 sit-ups

400m run

20 snatches (95/65) 

Thursday 10-5-17

Thursday, 05 October 2017 00:00

Warm up

2 Rounds

10 Burpees

15 Face pulls

Strength-

14 mins to find

85% 1RM for set of 5 push press 

Rear delt raise

8-8-8-8

Conditioning-

10-9-8-7-6-5-4-3-2-1

Hspu

Burpees

Wednesday 10-4-17

Wednesday, 04 October 2017 00:00

Warm up-

Baseball

Strength-

14 mins to find

85% 1RM for set of 5 Deadlift

Overhead walking lunges

8-8-8-8

Conditioning-

14 min AMRAP

8 pistol squats

16 sit-ups

8 wallballs (20/14)

Monday 10-3-17

Tuesday, 03 October 2017 00:00

Warm up-

Jumping jacks

Mountain climbers

Strength-

(Day 1 of 6 week training block to PR mile time)

800m run

Rest 2 mins

400m run

Rest 1 min

200m sprint

Conditioning-

21-15-9

T2B

Hang clean (95/65)

KBS (53/35)

Monday 10-2-17

Monday, 02 October 2017 00:00

Warm up-

500m Row

Strength-

14 mins to find 

85% 1 RM for set of 5

Dumbbell rows

Conditioning-

1000m Row

50 Box jump overs

30 Pull ups

Friday 9-29-17

Friday, 29 September 2017 00:00

Warm up-

Baseball

Strength-

7 min AMRAP

3 Burpees

9 Russian twists 

Conditioning-

50 deadlifts (135/95)

40 front squats

30 cleans

20 thrusters

10 snatches

 

*** There will be an 8 am class at 83 tomorrow 9/29. There will be no 9 am class. 

WOD Calendar

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