Good luck to all 16 of our athletes competing at Festivus tomorrow at Mid-Hudson CrossFit! If you’re around, feel free to join us anytime from 9 am – 4 pm to support the team. We would love to see you over there!
“If you would not be forgotten as soon as you are dead, either write something worth reading or do something worth writing.” – Ben Franklin
A. Snatch – Complete 1 Wave every 3 Minutes:
Wave 1: 70%x1, 75%x1, 80%x1
Wave 2: 75%x1, 80%x1, 85%x1
Wave 3: 78%x1, 83%x1, 88%x1,
5 Minute Rest
B. Clean & Jerk – Complete 1 Wave every 3 Minutes:
Wave 1: 70%, 75%, 80%
Wave 2: 75%, 80%, 85%
Wave 3: 78%, 83%, 88%,
C. For Time (13 Minute cap)
40 Wall Ball @20/14
400m Run
40 Burpees
400m Run
40 Wall Ball @20/14
Warlock Weightlifting:
Primer Muscle Snatch – 4×3
1. Snatch + Snatch Balance + OHS – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
2. Clean + Push Jerk + Split Jerk – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
3. Back Squat – 5RM; 1×10@50% (% of RM)
Primer Muscle Snatch – 4×3
1. Snatch + Snatch Balance + OHS – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
2. Clean + Push Jerk + Split Jerk – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
3. Back Squat – 5RM; 1×10@50% (% of RM)
4. Crossover Symmetry Iron Scrap Protocol
5. 30 Seconds on Assault Bike – EMOM x 5
5. 30 Seconds on Assault Bike – EMOM x 5