02/11/2016

10
Feb

02/11/2016

Clinton Hill, East Williamsburg – CROSSFIT

QOD

Joke Day! Tell us your best or worst joke.

Weightlifting

Hang Power Clean (5-5-5)

5 pounds heavier than last week, as form allows. If you put down the bar between reps then it’s to heavy. 5 unbroken reps.

Deadlift (6-6-6-6)

Up to 80%

Stay on top of the bar. Do not let go of the bar. Do not take more then 5 seconds between reps.

WOD

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 5 minutes of:

3 Power Snatches (135/95 lbs)

6 Toes to Bar

9 Box Jumps (24″/20″)

Rest exactly 5 minutes, and when the clock hits 10:00, perform the following…

Metcon (AMRAP – Reps)

Complete as many rounds and reps as possible in 5 minutes of:

2 Thrusters (135/95 lbs)

2 Burpees Over the Barbell

4 Thrusters

4 Burpees Over the Barbell

6 Thrusters

6 Burpees Over the Barbell

and so on….