Competition

Wednesday 2/20 Manhattan Barbell Club – Please sign up for class! Thursday 2/21 Rest Day Friday 2/22 CrossFit Open 19.1 (please register for class) or Rest Day

Monday 2/18 Warm Up 3 rounds: 1 minute Freestanding Handstand Practice 10 Squats with a Press Out 5/arm Thoracic Extensions A For time: 20 Squat Cleans (135/95) 40 Handstand Push Ups Time cap: 6 minutes B. 8 minute alternating EMOM:… Read more »

Saturday 2/16 A. Power Snatch + Squat Snatch 10x (1+1), 50-75% 1 RM B. Snatch Pulls 3×1 (100% of 1 RM) C. Back Squat 3×5 (75% of 1 RM) D. For time: 10 Calorie Row 12 Ring Muscle Ups 20… Read more »

Wednesday 2/13 Barbell Class or Extra Rest Day Thursday 2/14 Rest Day Friday 2/15 All Levels A. 6 minute AMRAP: 6 Dual Dumbbell/Kettlebell Thrusters (2×50’s/2×35’s)(2×24’s/2×16’s) 6 Chest to Bar Pull Ups Rest 6 minutes 6 minute AMRAP: Burpee to 6″… Read more »

Monday 2/11 Warm Up 3 rounds: 1 minute Practice Freestanding Handstand Hold 10 Kipping swings 5 Yoga pushups A. 3 sets: 5 Strict HSPU + Max Effort Set Rest 2 minutes B. Barbell Conditioning 8 minute EMOM: 5 Power Snatches… Read more »

Saturday 2/9 Warm Up 5 minute Assault Bike or Row 7 minute Empty Barbell Warm Up A. Snatch 5×5 from 6 inch Blocks (50-70% of 1 RM) B. Snatch Pulls 3×1 (100% of 1 RM) C. For time: 1000m Row… Read more »

Wednesday 2/6 Barbell Club – Please sign in for class. Thursday 2/7 Rest Day Friday 2/8 Strength In 18 minutes, find a 5 RM Strict Press. Conditioning 8 minute AMRAP: 8/side Hang Dumbbell Clean and Jerks (50/35) 8 Toes to… Read more »

Monday 2/4 Warm up 3 rounds 10 second Freestanding Handstand Hold 5 Yoga Push Ups 10 Squats with Press Out A. Find a 3 RM Deficit HSPU. B. 8 minute EMOM: Minute 1 – 5 Deadlifts + 5 Power Snatches… Read more »

Saturday 2/2 Warm Up 5 minute Row or Bike 7 minutes of Empty Barbell Warm Up A. Power Snatch 5×5 from 12 inch blocks (50-70 % of 1 RM Snatch) B. Snatch Pull 3×3 (100% of 1 RM Snatch) C…. Read more »

Wednesday 1/30 Barbell Club and/or Endurance – Please sign up for class. Thursday 1/31 Rest Day Friday 2/1 Strength A1. Seated Single Arm Dumbbell Press 3×10/side, building A2. Bent Over Tempo Dual Kettlebell Row (30X1) 3×8, across Conditioning 4 rounds… Read more »