poughkeepsie crossfit - Warlock CrossFit

#152 Monday 3.23.2015

A. 8×2 Cleans B. 18 Minute EMOM 1. :30 Seconds Thrusters @ 95/65 2. :30 Seconds of Burpee Boxjumps 24/20 3. :35 Second Hollow Hold…

A. 9×3 Backsquat (5-10 lbs heavier than Wednesday) B. Max Effort – 1 Minute of rest in between rounds 2 Rounds 1 Minute – Boxjumps 20″

Lots of newbie CrossFitters results in lots of questions about what gear to get for Christmas. Our full holiday list is below! Besides grabbing the

A. 5 Rounds for Time 10 Power Cleans @ 135/95 10 Burpees B. 7 Minutes EMOM 5 Deadlifts @ 275 /185 Remaining minute is

A. 10×2 Power Snatch 80% of 1RM B. Modified Tom 15 Minute AMRAP 7 Muscle ups 11 Clean and Jerks 155/105 14 T2B

1. Work Up to a heavy triple cluster (TnG) 2. 32 Minute EMOM a. 8×6 Pendlay Rows b. 8×8 Burpees c. 8×10 Up and Over Boxjumps

A. 3×10 Backsquat (10 lbs heavier than last week) B. 50-35-20 Wallball 20/14 Double Unders KB Swings 53/35 *Bonus 7X7 C2B – 60 Seconds Rest

A. 7×3 Clean and Jerks (Touch and Go) – weight should be challenging but not be singles B. 21-15-9 Pull ups Power Cleans @135/95 75

A. 10×3 Cleans (Touch and Go) B. 5 Rounds (30 Seconds rest in between rounds) 10 HSPU 10 Burpees 10 Wallball 20/14

1. 1000M Row 2. 21 Minute EMOM a. 10 Shoulder Touches b. 8 Ring Dips c. 6 OHS @ 115/75