Workout of the Day

Nothing like a CFE with row for max cals!

Upcoming CFNYC Events and News:

Beyond the WhiteboardBeginner ‎/ Experienced
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Some of our favorite reads from the week:
Intuitive Eating – 6 Steps to Help Us Be Perfectly Fit
CrossFit HQ Disqualify Meridian Leaders from Entering The 2018 CrossFit Games
Exercise vs. Standing? You Probably Need to Do Both

Specialty WODs 6/17-6/24

CFE
Sunday 6/17
“Sunday is for Conditioning! 3.0”
8 rounds of 20 seconds work/10 seconds rest at each station:
1. Row for Calories
2. Kettlebell or Dumbbell Reverse Lunges
3. Tall Kneeling Dumbbell Strict Press

Rest 2 minutes

8 rounds of 20 seconds work/10 seconds rest at each station:
1. Shuttle Sprints
2. Kettlebell Swing-Catch-Squat (24/16)
3. Med Ball Russian Twists

Rest 2 minutes

3 minute AMRAP:
Alternating Dumbbell Snatch (50/35)

Rest 2 minutes

2 minute AMRAP:
Alternating Dumbbell Snatch (50/35)

Note: Starting in June we are offering a different CFE workout on Sundays. For June, Sunday workouts will feature a “Tabata” interval protocol.

Wednesday 6/20
Partner Workout
30 minute AMRAP:
Partner 1: (timekeeper)
5 Chest to Bar Pull ups
10 Wallballs (20/14)
15 American Kettlebell Swings (24/16)

Partner 2:
Row for Max Calories

Note: Alternate rounds with your partner.

Functional Strength
Sunday 6/17 and Wednesday 6/20
Every 4 minutes for 6 rounds, from the rack:
3 Push Press + 3 Front Squats + 3 Power Cleans (AHAP)

Cashout
Bicep Curls and Barbell Rows, reps TBD (coach’s discretion)

OlyWOD
Sunday 6/17
Muscle Snatch + Snatch Balance + Overhead Squat
4x(2+2+2)
Snatch + Snatch Balance
5x(2+2)
Back Squat
4×4

Wednesday 6/20
Muscle Clean + Front Squat + Push Press + Jerk
5x(1+1+1+1)
Front Squat + Push Press + Jerk
5x(1+1+1)
Front Squat
4×2

Sunday 6/24
Deadlift + Hang Clean + Clean
7x(1+1+1)
Back Squat
5×3

Barbell 6/3 through 6/14

Cycle 24 Week 3; 220
Weekly Quota

90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 6/3; 41
Hang Snatch; 12
60-75%/3×4
Snatch; 14
75%/2, 80%+/1×5, 3×2 75-80%
Snatch Balance; 15
X/3×5

Monday 6/4; 77
Clean + Jerk;
50%/2, 60%/2, 70%/2, 75%/1+1, 80%+/1+1×7, 80%/2×2
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 21
80%/3, 100%/3×3, 105%/2×3, 110%/1×3
Behind Neck Press; 16
X/4×4 – very light

Tuesday 6/5; 48
Block or Floor Snatch; 23
50%/3, 60%/3, 65%/2, 70%/2, 75%/2, 80-85%/1×5, 75-80%/2×3
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Front Squat; 8
75%/2, 80%/2, 85%/1, 90%/1, 95%/1, 100%/1
Jerk; 7
X/1×7 – technique work

Wednesday 6/6; 54
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/2, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 11
80%/3, 90%/3, 100%/2, 105%/2, 110%/1
Snatch Balance; 15
X/3×5

Thursday 6/7;
Mock Meet
Front Squat; 14
X/2×7

Cycle 24 Week 4; 205
Weekly Quota

90 minutes of Cardio
Overhead Duck Walks and Hops (snatch grip; forwards and backwards)
100 Back Extensions
Single Leg Work (lunges, deadlifts, pistols, etc; with or without weight)
Ring Rows/Pullups/Pushups

Sunday 6/10; 47
Deadlift + Power Clean + Jerk; 20
60-75%/2+1+1×5
Back Squat; 15
80%/3×2, 85%/3, 90%/3×2
Behind Neck Press; 16
X/4×4

Monday 6/11; 58
Block or Floor Snatch; 27
50%/3, 60%/3, 65%/2, 70%/2, 75%/2, 80%+/1×7, 75-80%/2×4
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 21
80%/3, 100%/3×3, 105%/2×3, 110%/1×3

Tuesday 6/12; 58
Power Clean + Jerk; 18
50%/2, 60%/2, 70%/2, 75%/1+1, 77.5%/1+1, 80%/1+1
Clean Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Back Squat; 15
80%/3, 85%/3, 90%/3, 95%/3, 100%/3
Snatch Balance; 15
X/3×5

Wednesday 6/13; 42
Block or Floor Snatch; 15
50%/3, 60%/3, 70%/2, 75%/2, 80-87%/1×5
Snatch Pull; 10
80%/3, 90%/3, 100%/3, 110%/1
Front Squat; 10
80%/2×5
Jerk; 7
X/1×7 – technique work

Thursday 6/14;
Mock Meet
Back Squat; 14
X/2×7