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Challenge Day 11

Long Branch CrossFit – 6-Week Challenge Buy In Warm-up: Dynamic Stretch for 3min 2×5 banded good mornings 3×5 Deadlift working up to moderate weight EMOM 5x Deadlift on even minute 10x Lunge on odd minute Metcon Metcon (Time) 5rds 20x...

12/13/2017

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Warm-up Burgener Warm-up (No Measure) BURGENER WARM-UP: 1. Down and “Finish” 2. Elbows High and Outside 3. Muscle Snatch 4. Snatch Lands at 2″, 4″, 6″ 5. Snatch Drops SKILL TRANSFER...

ASG Kids Class 12/13/17

Long Branch CrossFit – Absolute Strength Youth Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Push Press (6×3) Every 2 minutes. Metcon Metcon (Time) Three rounds for time: 500m Row, 15 Seated DB Presses, 15...

Challenge Day 11

Long Branch CrossFit – 6-Week Challenge Buy In Warm-up: Dynamic Stretch for 3min 2×5 banded good mornings 3×5 Deadlift working up to moderate weight EMOM 5x Deadlift on even minute 10x Lunge on odd minute Metcon Metcon (Time) 5rds 20x...

Bulgarian Day 39

Long Branch CrossFit – Olympic Lifting Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Snatch up to 90%/1, then 75/3, 80/2, 85/1, work up heavy (allowed 1 miss) Clean and Jerk up to 90%/1&1, then...

B.o.

CrossFit 732 – Met Con (Stamina, Endurance, Durability) Warm-up Warm-up (No Measure) 800m run Metcon CrossFit Games Open 14.4 (AMRAP – Reps) 14-Minute AMRAP: 60 Calorie Row 50 Toes-To-Bars 40 Wall-Ball Shots, 20# / 14# 30 Cleans, 135# / 95#...

Oly – 12/12/17 (Day54)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Snatch (3×5 sets – ** See %s Below:) ** Based off 1RM Snatch 1st set – 50% 2nd set...

12/12/17

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Weightlifting Five sets of: Bench Press x 2-4 reps @ 20X1 Rest 90 seconds Barbell Roll-Outs x 6-8 reps @ 3020 Rest 90 seconds Bench Press (5 x 2-3 @ 20X1)...

Oly – 12/11/17 (Day54)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Snatch (3×5 sets – ** See %s Below:) ** Based off 1RM Snatch 1st set – 50% 2nd set...

Challenge Day 10

Long Branch CrossFit – 6-Week Challenge Warm-up Warm-up (No Measure) 5 rounds 5 Burpees 10 Lunges 15 Situps ups Skill Front Squat…..5×3….3 sec pause Metcon Metcon (Time) 2000m Row *EMOM do 1 burpee, 2 burpeess, 3 burpees, etc. Set rowers...