Workout of the Day

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Beyond the WhiteboardBeginner ‎/ Experienced
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Our favorite reads from the week, so far:
How do I register for the Open???
To Scale or Not to Scale During the Open
Fitness and Nutrition after 40 (NYT)
CrossFit Member Doing Cycle For Survival – Click HERE to Donate
Getting Started, by Coach Erica
Government-Approved Workouts? The Fight Against Fitness Licensing. (Video)

Thursday-Saturday 180215-17 - Beginner

Thursday 2/15
Strength
3 sets of:
Snatch Grip Deadlifts 4×3, (3131) increasing
Rest 60 seconds
3-5 Tempo Strict Pull up (21X2)
Rest 60 seconds
1-2 Hollow Body Wall Walks

Compare Clean Grip Deadlifts to 1/21-1/22/18.

Conditioning
12 minute alternating EMOM:
15/12 Calorie Row
12-15 Tuck ups or V-ups
8-12 Push ups

All Levels Friday 2/16
Partner “Lyon”-ish
10 rounds for time of:
8 Squat Cleans (165/115)
8 Shoulder to Overheads (165/115)
8 Burpees
8 Pull ups
1 minute rest between rounds, complete each round AFAP with your partner.

Partition reps as desired, one person working at a time. Each person does 40 reps of each movement.

Saturday 2/17
Barbell Cycling
4-5 sets of:
3 Hang Power Snatch + 3 Overhead Squats, increasing
Rest 30 seconds
60 seconds Double Under (Practice)
Rest 90 seconds

Conditioning
“Open WOD 14.1”
10 minute AMRAP:
30 Double Unders
15 Power Snatches (75/55)

Click here for a preview of Sunday and Monday’s Beginner classes:

Thursday-Saturday 180215-17 - Experienced

Thursday 2/15
Open Prep
In 8 minutes, complete:
3 rounds of:
6 Chest to Bar Pull ups
6 Squat Snatches (95/65)
Then…
3 rounds of:
7 Chest to Bar Pull ups
5 Squat Snatches (135/95)

If you finish before 8 minutes, then you have 4 additional minutes to complete (12 minutes total):
3 rounds of:
8 Chest to Bar Pull ups
4 Squat Snatches (185/135)

Score is time or total reps.

All Levels Friday 2/16
Partner “Lyon”-ish
10 rounds for time of:
8 Squat Cleans (165/115)
8 Shoulder to Overheads (165/115)
8 Burpees
8 Pull ups
1 minute rest between rounds, complete each round AFAP with your partner.

Partition reps as desired, one person working at a time. Each person does 40 reps of each movement.

Saturday 2/17
Conditioning
10 minute AMRAP:
20/15 Calorie Row
10 Thrusters (115/85)
Then
2 Minutes Max Effort Chest To Bar Pull ups (Rx+Bar Muscle Ups)

Accessory Strength
3-5 rounds for quality:
A1. 5/Leg Overhead Reverse Lunges, increasing
A2. 100 ft Farmers Carry (AHAP)

Click here for a preview of Sunday and Monday’s Experienced classes:

Saturday 180217 - Competition

Warm up
3 rounds of:
5/side Thoracic Extensions
5 Yoga Push ups
10/side Single Arm Kettlebell Swings

A. 10 minute EMOM:
2 Clusters, increasing weight each minute

B. 3 rounds of:
In 60 seconds complete 15 thrusters (95/63)
In remaining time: Max effort Muscle ups
Rest 2 minutes

C. For time:
10-1 reps American Kettlebell Swings (32/24)
1-10 reps Box Jumps (30/24)

Specialty WODs 2/18-2/25

CFE
Sunday 2/18 and Wednesday 2/21
Conditioning Intervals
6 rounds of 30 seconds work at each station, followed by 30 seconds rest:
1. 5 No Push up Burpees + Max Effort Pull ups (Scaled: Ring Rows)
2. Air Squats
3. Double Unders
4. American Kettlebell Swings (Rx+: Kettlebell or Dumbbell Snatches)
5. T-Push Ups (video)

Functional Strength
Every 3 minutes, complete 12 rounds of:
50 feet Farmers Carry (Heavy)
50 feet Dumbbell Lunges (2×50/2×35)
10 Alternating Dumbbell Snatches (50/35)

OlyWOD
Sunday 2/18
Behind Neck Jerk
10×2
Behind Neck Press
5×5

Wednesday 2/21
Clean + Jerk
7x(1+1)
Back Squat
7×3

Sunday 2/25
Tall Snatch
3×5
Snatch
3×3, 3×2, 3×1
Front Squat
4×4

Barbell 2/18 through 3/1

Cycle 21 Week 7 (70-80%)
Weekly Quota

80 minutes of Cardio
100 Back Extensions
80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Overhead Walks (Barbell, KB, or DB; uni- or bilateral)
Windmills/Turkish Getups
100 Ring Rows/Pullups
60 Jumping Good Mornings

Sunday 2/18; 60
Power Snatch + Snatch Balance; 30
5x(3+3)
Snatch High Pull; 15
3×5 80%
Front Squat – tempo 3031; 15
5×3 70-90%

Monday 2/19; 80
Row to Hip + Muscle Clean + Squat + Jerk; 30
5x(1+1+1+3)
Block or Floor Clean + Jerk; 24
1×2 60%, 5×2 70-80%
Clean Pull; 15
1×5 80%, 2×5 100%
Behind Neck Press; 21
3×7

Tuesday 2/20; 84
Row to Chest + Muscle Snatch + Squat; 20
4x(3+1+1)
Power Snatch + Snatch Balance; 30
5x(3+3)
Block or Floor Snatch; 9
3×3 70-80%
Back Squat – tempo 3031; 25
5×5 80-100%

Wednesday 2/21; 77
Row to Hip + Muscle Clean + Squat + Jerk; 30
5x(1+1+1+3)
Block or Floor Clean + Jerk; 16
1×2 60%, 3×2 70-80%
Clean Pull; 20
1×5 80%, 1×5 90%, 1×5 100%, 1×5 105%
Behind Neck Press; 21
3×7

Thursday 2/22; 79
Row to Chest + Muscle Snatch + Squat; 15
3x(3+1+1)
Power Snatch + Snatch Balance; 24
5x(3+3)
Block or Floor Snatch; 15
5×3 70-80%
Back Squat – tempo 3031; 25
5×5 85-105%

Weekly Total: 380

Cycle 21 Week 8 (85-95%)
Weekly Quota:

80 minutes of Cardio
100 Back Extensions
80 Hanging Knee Raises (NOT toes-2-bar)
80/Leg Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Single Arm Farmer Carries
Windmills/Turkish Getups
100 Pushups/HSPU
60 Jumping Good Mornings

Sunday 2/25; 72
Row to Chest + Muscle Snatch + Snatch Balance; 36
4x(3+3+3)
Power Snatch + Half Snatch + Snatch; 15
5x(1+1+1) 60-65%
Behind Neck Press; 21
3×7 – very light

Monday 2/26; 71
Row to Hip + Muscle Clean + Squat + Jerk; 20
5x(1+1+1+1)
Block or Floor Clean + Jerk; 36
1×2 60%, 1×2 65%, 1×2 70%, 1×2 75%, 1×2 80%, 4×2 85-95%
Clean Pull; 15
2×3 90%, 1×3 100%, 2×3 110%

Tuesday 2/27; 78
Row to Chest + Muscle Snatch + Snatch Balance; 36
4x(3+3+3)
Power Snatch + Half Snatch + Snatch; 21
7x(1+1+1) 60-65%
Behind Neck Press; 21
3×7 – very light

Wednesday 2/28; 65
Row to Hip + Muscle Clean + Squat + Press; 56
7x(3+1+1+3)
Clean Pull; 15
2×3 60%, 1×3 70%, 2×3 80%
Front Squat + Jerk; 20
2x(3+1) 60%, 1x(3+1) 65%, 2x(3+1) 70%

Thursday 3/1; 83
Block or Floor Snatch; 33
3×3 60%, 1×3 65%, 1×3 70%, 1×3 75%, 1×3 80%, 5×3 85-95%
Snatch Pull; 15
2×3 80%, 1×3 100%, 2×3 110%
Back Squat; 25
1×5 80%, 1×5 90%, 1×5 100%, 2×5 110%

Weekly Total: 369