Workout of the Day

betty

**Sale Tonight at Sweaty Betty for CrossFit NYC Members only**

Our new partners at Sweaty Betty have offered us a preview to their end of season sale tonight, Wednesday, 6/28,  from 6-8pm at their shop on 5th Ave and 21st Street. They’re offering CrossFit NYC members an extra 10% off the sale prices as well as complimentary green juice and champagne! FYI: the official sale opens on Thursday, 6/29.

Upcoming CFNYC Events and News:

Beyond the Whiteboard: Beginner ‎/ Experienced
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Our favorite reads from the week, so far:
Running With Muscle
Here’s How Much Yoga It Takes To Truly See Results
‘She’s Wild on the Deadlift’: Heather Connor Can Lift More Than U, Bro
A Classic: Kipping Pull Up Progression With Carl Paoli
74 Years Young And Still Lifting Weights
The Secret To Pull-Ups
Julie Foucher Talks With CrossFit HQ’s Nicole Carroll On The Early Days And Preserving CrossFit Culture

Sunday-Tuesday 170625-27 - Beginner

Sunday 6/25 and Monday 6/26
Strength
High Hang Power Clean + Hang Power Clean (below the knee) + Power Clean
5x(1+1+2), increasing

Focus on reaching full hip extension before pulling under the bar.

Conditioning
7 minute ascending ladder, 3-6-9-12-15…reps of:
Power Cleans (115/83)
Toes to Bar

Tuesday 6/27
Strength
Back Squat 3×5, increasing

Compare to 6/18-6/19/17. If possible, try to add a little weight to all 3 sets from last week.

Conditioning
3 rounds for time of:
50 Double Unders (90 second cap)
12 Front Squats (135/95)
12 Burpees

Time cap: 10 minutes

Click here for a preview of Thursday’s Beginner classes:

Sunday-Tuesday 170625-27 - Experienced

Sunday 6/25 and Monday 6/26
Strength
1 ¼ Front Squats 5×3, increasing

Conditioning
4 rounds for time of:
10 Thrusters (135/95)
15 Pull ups

Tuesday 6/27
Strength
Bent Over Barbell Row 4×8, increasing

Conditioning
Every 5 Minutes for 5 rounds:
10 Overhead Squats
10 Snatch Balance
3-5 Strict Handstand Push ups (tough, add deficit if easy)

Start your first round with an empty bar and increase weights each round as you are able.

Click here for a preview of Thursday’s Experienced classes:

This Week's Specialty WODs

CFE
CrossFit.com Workout
5 rounds for reps of:
1 minute Box Jumps (24/20)
1 minute Wallballs (20/14)
1 minute Row for Calories

Rest 1 minute between rounds.

Functional Strength
7 rounds of:
10 Kettlebell Strict Press (20/16kg)
15/leg Kettlebell Suitcase Walking Lunges

Rest as needed between rounds.

OlyWOD
Wednesday 6/28
Drop to Split + Behind Neck Jerk + Jerk
3x(2+2+2)
Behind Neck Jerk + Jerk
3x(1+2)
Jerk
5×1

Sunday 7/2
Deadlift + Clean Pull + Clean
3x(1+1+1)
Clean Pull + Clean
3x(1+1+1)
Clean
3-5×1

Barbell Workouts 6/24 through 7/6

Cycle 17 Week 10
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Good Mornings (50kg/40kg MAX)
100 Abz
50 Plate Pinch Tosses
70 HSPU or accumulate 7 minute HS Hold
70 Pullups/Ring Rows
50 minutes Cardio

Sunday 6/25
Deadlift + Clean + Jerk
1x(2+2+2) 50%, 1x(2+2+2) 60%, 1x(2+2+2) 65%, 1x(2+2+2) 70%, 1x(2+2+2) 75%
Middle Grip Pull (based off Clean)
5×5 80%

Monday 6/26
Muscle Snatch
5×5
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 65%, 1x(2+2) 70%, 5x(2+2) 75%
Snatch Balance
5×5

Tuesday 6/27
Clean + Jerk
1x(3+3) 50% 1x(3+3) 60%, 1x(3+3) 70%, 1x(3+3) 75%, 3x(2+2) 80%
Middle Grip Deadlift (based off Clean)
5×5 100%
Back Squat (based off Clean)
3×7 80%

Wednesday 6/28
Muscle Snatch
5×5
12” Blocks or Floor, Snatch Pull + Snatch
1x(2+2) 60%, 1x(2+2) 65%, 1x(3+3) 70%, 1x(3+2) 75%, 1x(3+1) 80%
Snatch Balance
5×5

Thursday 6/29
Thruster (based off Clean)
2×5 40%, 1×5 50%, 2×5 60%
Front Squat
3×5 (building to max), 2×5 (80% of today’s max)
Jerk
7-10×1
Back Squat (based off Clean)
2×3 60%, 1×3 80%, 1×3 100%, 1xMAX 100%

Cycle 17 Week 11
Weekly Quota:

50 Jump Squats (bar only; MAX reps per set 5)
50 Plate Pinch Tosses
120 Back Extensions
100 Straight arm pulldowns
60 Dips/Pushups
100 Abz
50 minutes Cardio

Sunday 7/2
Snatch + Squat
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 1x(2+2) 75%
Jerk
7-10×1

Monday 7/3 (Practice will be alongside the Comp. Team)
Clean + Jerk
1x(2+2) 50%, 1x(2+2) 60%, 1x(2+2) 65%, 1x(2+2) 70%, 5x(2+2) 75%
Back Squat (based off Clean)
7×2 100%

Tuesday 7/4
OFF

Wednesday 7/5
Clean + Front Squat + Jerk
1x(2+2+1) 50%, 1x(2+2+1) 60%, 1x(2+2+1) 70%, 5x(2+2+1) 75%
Back Squat
3×10 75% of Clean
Behind Neck Push Press
3×5

Thursday 7/6
Snatch Pull
1×5 60%, 1×5 80%, 3×5 90%, 2×5 100%
Snatch Deadlift
3×5 110%
12” Blocks, Clean Pull
1×5 70%, 1×5 80%, 2×5 90%, 2×5 100%, 2×5 110%
12” Blocks, Clean Deadlift
3×5 120%