Call Us: (347) 696-7060

06/16/16

15
Jun

06/16/16

Clinton Hill, East Williamsburg – CROSSFIT

Announcements:
Williamsburg Grand Opening June 18th

Ladies Night – Thursday, June 23; 6:45-7:45 WOD, followed by wine.

Weightlifting

Power Clean (Ladder)
Starting at 50% 1RM, 1 Rep EMOTM for 10:00 adding weight each minute. Make a plan and have weights ready. Don’t sandbag until your last lift!

C3W3: Back Squat (5-3-1 AMRAP on last set)

5 x 75% TM + 10#
3 x 85% TM + 10#
1 or more x 95% TM + 10#Training Max is 90% of your 1RM. So take 70% of 90% of your 1RM than add 10#, etc.
It’s crucial to rest as long as needed on the last set and focus on getting as many reps as you can.*Put your final weight and reps in Wodify

WOD Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP

3 Clean & Jerks (155/110)
8 Ring Dips
24 Double Unders
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Scale splits jerks as need…should be a heavy triple. Rx+ is allowed if you can tng.
Box Dips should done with two boxes.
3:1 scale for single unders.

QOD – Would you be a better Wheel of Fortune or Jeopardy contestant?

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