Workout of the Day

This Week's CrossFit Endurance WOD

3 Minute AMRAP:
8/6 Calorie Row
8 American Kettlebell Swings (24/16)

Rest 3 Minutes

3 Minute AMRAP:
8 Goblet Squats (24/16)
25 ft Bear Crawl

Rest 3 Minutes

3 Minute AMRAP:
Burpee Pull ups

Rest 3 Minutes

3 Minute AMRAP:
16 Double Unders
8 V-Ups

Rest 3 Minutes

3 Minute AMRAP:
8/6 Calorie Row
8 American Kettlebell Swings (24/16)

Olympic Weightlifting WODs Week of 7/31

OlyWOD

Sunday 7/31
Jerk from Behind the Neck + Jerk from Front 10x(1+1)

Wednesday 8/3 and Thursday 8/4
Snatch Deadlift to Knee + Snatch Pull + Snatch 8x(1+1+1)
Snatch Hold at Knee 1xMax Hold

Black Box Barbell

Sunday 7/31
Mock Meet
If you have not attended OlyWOD or Black Box Barbell classes regularly for the past several weeks, it is recommended that you do not attend this session. This will be a longer event (2 hours+) dedicated to establishing a Total (sum of best Snatch and best Clean + Jerk in 3 attempts) and treated as if it were a weightlifting competition. The Monthly Mock meets are designed to replicate the pacing and variables of an actual weightlifting competition so that members are prepared to compete in outside events. This is not an Open Gym session nor is it for the occasional attendee/drop in. All members are welcome to spectate.

If you have questions about the Mock Meet, please contact Coach Brian by email: brian@CrossFitNYC.com.

Monday 8/1
From 12” Blocks, Snatch 10×1 (light)
Snatch Balance 5×3 (building up)
Front Squat 2×3 (80% of Clean)

Tuesday 8/2
Half Clean + Jerk 7x(1+1) (building up)
Middle Grip Pull 5×3 (80% of Clean)

Wednesday 8/3
Snatch 7×2 (building up)
Snatch Balance 5×3 (building up)
Back Squat 2×3 (90% of Clean)

Thursday 8/4
Clean + Front Squat + Jerk 7x(1+1+1) (building up)
From 12” Blocks, Clean Pull 5×1 (building up)