Reebok CrossFit 5th Ave

03/14/2017

We will open our doors at 4pm and run a regular evening schedule:
4:30, 5:30, 6:30, 7:30 & 8:30 for Barbell!
✌🏼

03/13/2017

03/13/2017

MONDAY//3.13.17
Strength
Front Squats
3 x 2 @ 90%
4 x 1 @ 95%
•••••••••••••
METCON
3 MINS at each station
1. AMRAP: 30 Double Unders + 10 Push Press (95/65)
2. AMRAP: 7/5 Ski Erg Cals + 6 DB Hang Clusters
3. 2 Minute Trueform Run
4. AMRAP: 6 Pistols + 9 T2B

03/11/2017

SATURDAY//3.11.17
In Teams of Two
3 ROUNDS:
25 Hang Cleans (135/85)
25 Ball Slams
3 ROUNDS
20 Hang Cleans (155/105)
20 Front Rack Lunges
3 ROUNDS
15 Hang Cleans (185/115)
20 Burpees with Push Up at the Bottom

03/10/2017

FRIDAY//3.10.17
Open Workout 17.3
with
・・・
Open Workout

Make sure to review the movement standards requirements before attempting. Link in bio

Prior to 8:00, complete:
3 rounds of: 6 chest-to-bar pull-ups 6 squat sn**ches, 95 lb.
Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat sn**ches, 135 lb.
*Prior to 12:00, complete 3 rounds of: 8 chest-to-bar pull-ups 4 squat sn**ches, 185 lb.
*Prior to 16:00, complete 3 rounds of: 9 chest-to-bar pull-ups 3 squat sn**ches, 225 lb.
*Prior to 20:00, complete 3 rounds of: 10 chest-to-bar pull-ups 2 squat sn**ches, 245 lb.
Prior to 24:00, complete 3 rounds of: 11 chest-to-bar pull-ups 1 squat sn**ch 265 lb. *If all reps are completed, time cap extends by 4 minutes.

03/08/2017

THURSDAY//3.9.17
SN**CH COMPLEX
12 MIN. EMOM:
Hang Power Sn**ch + Sn**ch
{Increase weight every 3 minutes}
•••••••••••••
METCON
AMRAP for :75
10 OH Squat(75/45)
25 Dubs
Rest :15
AMRAP for :75
15 Clean and Jerks(75/45)
Rest :15
-- Repeat for 9 minutes --

03/07/2017

WEDNESDAY//3.8.17
Accessory Work
5 x 7/7 Bulgarian Split Squat
5 x 5 Pendlay Bent Over Row
••••••••••••••••
METCON
For Time:
150 KBS (53/35)
150/100 Push Ups
800m Run
150 Ball Slams
100 V-Ups

03/06/2017

TUESDAY//3.7.17
STRENGTH
"El Oso" 🐻
Every 90 seconds for 15 minutes:
1 Bear Complex (Deadlift + Hang Clean + Front Squat + Push Jerk + Split Jerk)
Increase weight every 3 Intervals building as heavy as possible.
••••••••••••••••••••••••••••••••••••••••••••••••METCON
15 MIN. EMOM:
1. 15 Burpees
2. 12 Box Jump Overs (24/20)
3. Guys: 12 Cal. Row/10 Cal. Bike
Ladies: 10 Cal. Row/8 Cal. Bike

03/05/2017

MONDAY//3.6.17
Strength
FRONT SQUATS
3 x 2 @ 87%
4 x 1 @ 92%
••••••••••••
METCON
Every 3 minutes for 9 minutes:
50 Double Unders
15 Back Squats (155/95)
10 C2B

03/04/2017

SATURDAY//3.4.17
"Easy Breezy"
3 RFT:
50 Wall Balls (20/14)
30 Power Cleans (95/65)
10 HSPUs

03/03/2017

FRIDAY//3.3.17
Open Workout 17.2
with
・・・
Open Workout , presented by .
Review workout descriptions carefully and download scorecards at games.crossfit.com BEFORE attempting the workout.
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