Strength Dumbbell Split Squats 3×8/side, building Partner Conditioning 15 minute AMRAP: 8 Alternating Dumbbell Snatches (50/35) 8 Alternating Dumbbell Goblet Reverse Lunges 8/6 Calorie Row Note: Alternate rounds with your partner.
Posts By: Avery Wittkamp
Upcoming Events and News: 2020 CrossFit Open – Programming and Class Registration (Part 2) 2020 CrossFit Open – How to Sign up (Part 1) 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS… Read more »
Strength Forward Walking Front Rack Dual Dumbbell Lunges 4×8/side, building Conditioning 20 minute alternating EMOM: M1: ME Echo Bike Calories M2: ME Wall Balls (20/14) M3: ME Box Step Ups (24/20) M4: ME Hollow Body Rocks M5: Rest Note: must… Read more »
Strength Power Snatch: 20 minutes build up to a 2 RM for the day. Partner Conditioning 15 minute AMRAP: 5 Power Snatches (115/75) 5 Toes to Bar 10/8 Calorie Row Note: Alternate rounds with your partner.
Strength A1. Dual Kettlebell Romanian Deadlift 4×10, building A2. Narrow Grip Overhead Squats 4×8-12 (45/35) Conditioning Complete 3 rounds of 1:30 minute AMRAP: 5 Deadlifts (115/75) 5 Hang Power Cleans 5 Box Jump Overs (24/20) Rest 3 minutes
2020 CrossFit Open – Programming and Class Registration (Part 2) During the CrossFit 2020 Open we will run Open workouts on Friday, Saturday and Monday at 28th and 67th street. We will have All Levels workouts on Friday and Saturday… Read more »
Monday 9/16 Warm Up 2 rounds: 10/side Single Arm Kettlebell Swings 10/side Single Arm suitcase Deadlifts A. 6 minute EMOM: 5 Squat Cleans B. Romanian Deadlift 4×10, increasing C. 5 rounds of 2 minutes work: 10 Push Press (95/65) 5… Read more »
Strength A1. Bench Press 4×10, building A2. Top Down Pull Up 4×5, as slow as possible Conditioning 8 rounds for time: 4 Toes to Bar 6 Burpees 8 Air Squats
Upcoming Events and News: 2020 CrossFit Open – How to Sign up (Part 1) 10/6/19 – October OUT-FIT All Levels WOD: Sign up HERE! 2019 Fall Schedule Changes at UWS – New Olympic Weightlifting Class on Saturday CFNYC Programming Update:… Read more »
Strength A. 3 minute AMRAP: Strict Handstand Push Ups B. Strict Supinated Chest to Bar Pull Ups: 3 sets of 2-3 reps shy of failure Conditioning 5 rounds for time: 7 Dual Dumbbell Hang Power Cleans (2×50/2×35) 7 Dual Dumbbell… Read more »