Monday 130422

Black Box WOD/Beginner WOD:
A. Power Snatch 6×2 (work up to the heaviest set possible with perfect form)
B. Kipping toes to bar: Practice, then for quality: 3×5-15 unbroken (hanging leg raise)
C. 8 Rounds of 30 seconds russian kettlebell swings 2 (1.5) /1.5 (1) pood, 30 seconds rest

CFE WOD:
“CrossFitNYC Unites To Remember”. We are running a special CFE to remember & honor the victims of the Boston Marathon. Coach Heidi has a very special run planned with 26 events along the course to honor 26.2miles of this prestigious course & it’s spectators who lined the way! Meet at 28th street each hour & get ready to run & be a part of a very special tribute that Heidi has planned to honor the victims. You don’t want to miss this!

Partner pull-ups:
partnerpullups

Getting low in the squat
Better upper-back extensionizer
The real problem
Jackie and the platform
Muscle tussle

Here’s what’s on tap for Tuesday’s classes:

Black Box WOD/Beginner WOD:
A. Back Squat 4×4 (4-8) (work up to the heaviest set possible, maintaining the speed on the ascent)
B. 3 min AMRAP burpees, 1 min rest, 2 min AMRAP burpees, 1 min rest, 1 min AMRAP burpees. Score is total burpees.

CFE WOD:
8X100m sprints with a 100m recovery jog in between.

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