13
Dec
SATURDAY
This will be my last announcement regarding our Holiday party! It’s not too late to join us at The Grill Room in Hauppauge from 8-12.
I will have regular class times on Sunday at 9 and 10.
CrossFit WOD:
21-15-9
hang clean 115#/75#
Push press 115#/75#
Rest 2 min:
15-12-9
power snatch 115#/75#
burpees
Rest 2 min:
9-6-3
pull ups
hspu
WEIGHTLIFTING/OLY CLASS:@ 10 am
push press + push jerk + split jerk 4 x 1 + 1 +1 @ 70% push press
Back squat 4 x 3 @ 80% *3 sec pause at bottom
Clean pulls 4 x 4 @ 85% of clean
METCON: EMOM x 12
Even: 2 power clean + 2 push jerk
Odd min: 2 squat clean + 2 split jerk @ 65% of clean
Alt. Metcon:
EMOM X 14
Even: 2 strict pull ups + 5 push ups
odd: 10 back extensions