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CrossFit 732 – CrossFit (All Levels) Metcon (Time) Row: Metcon (Time) In teams of two, with only one person working at a time: 100 KB Swings (32/24) 1000m Row 100 Thrusters (45/35) 1000m Row 100 Pull Ups 1000m Row 100...

Oly – 02/17/18 (Day17)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Muscle Clean + Strict Press (3×4 Sets – ** 30-40% of 1RM C&J) ** Perform as a warm-up ———————————-...

2/17/18

Long Branch CrossFit – CrossFit (All Levels) Metcon Pick your poison: Row or Bike Row: Metcon (Time) In teams of two, with only one person working at a time: 100 KB Swings (32/24) 1000m Row 100 Thrusters (45/35) 1000m Row...

2/16/2018

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Weightlifting Back Squat (4 x 6, 3 minutes rest between sets) Choose the same weights you used on January 30. If you missed that squat session, select a weight that will...

ASG Kids Class 2/16/18

Long Branch CrossFit – Absolute Strength Youth Warm-up Warm-up (No Measure) Specified by Coach. Weightlifting Back Squat (4×8 Every 3 minutes.) Use the same weight for all 4 sets. The weight should be challenging. Metcon Metcon (Time) Three rounds for...

blackout

CrossFit 732 – Met Con (Stamina, Endurance, Durability) Metcon Metcon (Time) 5 Rounds 400m Run 4 Squat Cleans 135/75 1 Cindy...

Oly – 02/15/18 (Day16)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Power Snatch + Snatch (** See Reps, Sets & %s Below:) ** Based off 1RM Snatch 1) 50% –...

Cat Day 14

Long Branch CrossFit – Olympic Lifting Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Increase the weights from last week as you’re able to. Push for max effort singles on Saturday. Clean and Jerk (5×1)...

Challenge Day 12

Long Branch CrossFit – 6-Week Challenge Warm-up Warm-up: Dynamic stretch for 5:00 then 3 Rounds 5x Pass Through 5x Glute Bridge 10x Air Squat 5x (ea) Single Leg RDL with KB Metcon Metcon (Time) Chipper 50 Jumping Pull-ups 50 Air...

2/15/18

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Weightlifting Power Clean (Every 2min for 20min: 2 Lift Offs + 1 Power Clean) Build over the course of the 10 sets to something heavy. Metcon Perf: Metcon (Time) Five rounds...