Workout of the Day

Thursday 160825 - Competition

Warm up
Your choice.

Gymnastics Accessory
12 minute alternating EMOM:
Minute 1 – 30 second Crow Pose
Minute 2 – 30 second Inverted Tuck or Pike Hang on Rings
Minute 3 – 30 Second Reverse Plank
Minute 4 – 30 Second Hollow Hold

Strength
Tall Clean 4×2 (technique)

12 minute EMOM:
From 12″” Blocks, Power Clean + Half Clean (1+1, technique)

Conditioning
3 rounds for time of:
30 Double Unders
15 Box Jumps with Step Downs (24/20)
30 Double Unders
9 Hang Power Cleans (155/115)

Click here for a preview of Friday’s All Levels classes.

This Week's CrossFit Endurance WOD

UWS and Flatiron
Minutes 0-5: EMOM 30 Seconds of Max Double Unders
Minutes 6-10: AMRAP Row for Calories
Minutes 11-15: EMOM 12 American Kettlebell Swings (24/16)
Minutes 16-20: EMOM 6/Leg Medicine ball Box Step ups (20/14 medicine ball and 24/20 box)
Minutes 21-25: EMOM 12 American Kettlebell Swings (24/16)
Minutes 26-30: AMRAP Row for Calories
Minutes 31-35: EMOM 30 Seconds of Max Double Unders

Olympic Weightlifting WODs Week of 8/21

OlyWOD
Sunday 8/21
Jerk Dip + Jerk 5x(3+1)
Jerk 5×1

Wednesday 8/24 and Thursday 8/25
Muscle Snatch + Overhead Squat 4x(3+1)
“Touch-n-Go” Snatch 7×3

Black Box Barbell
Sunday 8/21
Snatch 7×2 (light)
Snatch Balance 5×3 (building up)
Back Squat 3×3 (90% of Clean)

Monday 8/22
Clean + Jerk 7x(1+1) (light)
Middle Grip Pull 3×3 (80% of Clean)
Good Morning 3×5 (very light)

Tuesday 8/23
Snatch 7×2 (light)
Snatch Balance 5×3 (building up)
Front Squat 3×3 (80% of Clean)

Wednesday 8/24
Clean + Jerk 7x(1+1) (light)
Middle Grip Pull 3×3 (80% of Clean)
Good Morning 3×5 (very light)

Thursday 8/25
Snatch 7×1 (light)
Clean + Jerk 7x(1+1) (light)

Saturday 8/27 and Sunday 8/28
No class, competition at Brooklyn Barbell. All are expected to attend even if not competing.