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Oly – 10/16/17 (Day35)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Overhead Squat (3×5 sets – ** See %s Below:) ** Based off 1RM Snatch 1st set – 65% 2nd...

Week 3 – Day 1 Madcow

CrossFit 732 – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement SpecificMadcow5x5.com Strength 25 min Back Squat Bench Press Barbell Row Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP: 5 DB Man-Makers...

10/16/2017

Long Branch CrossFit – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Back Squat (6 sets, with 2-3 minutes between sets) *Set 1 – 3 reps @ 80% *Set 2 – 2...

ASG Kids Class 10/16/17

Long Branch CrossFit – Absolute Strength Youth Warm-up Warm-up (No Measure) Specified by Coach. Metcon Fit: Metcon (AMRAP – Rounds and Reps) For each of the following, partners will alternate complete rounds, and work through as many rounds and reps...

10/14/2017

Long Branch CrossFit – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Metcon Dissecting Kelly (AMRAP – Rounds and Reps) In teams of two, complete as many rounds as possible in 30 minutes:...

Week 2- Day 3

CrossFit 732 – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement SpecificMadcow5x5.com Strength 25 min Back Squat Bench Press Barbell Row Metcon Metcon (3 Rounds for time) Every 6 minutes, for 18 minutes (3...

10/13/2017

Long Branch CrossFit – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Push Press (Take 15-20 minutes to build to today’s 1-RM) Metcon Perf: Metcon (3 Rounds for time) Every 6 minutes,...

ASG Kids Class 10/13/2017

Long Branch CrossFit – Absolute Strength Youth Warm-up Warm-up (No Measure) Specified by Coach. Metcon Metcon (4 Rounds for reps) Perform 4 Rounds against a 5-minute clock, for max reps: 300m Row Buy-In, Immediately followed by AMRAP… 10 KB Swings,...

Day 4 Foundtions

Long Branch CrossFit – Private Training Warm-up Waiter Walk Farmers Walk Inch Worm (Straight Leg) Gymnastics and Skill Work How f’n strong gymnasts are Core stability Spatial awareness Skill transferability Handstands a good tool for developing shoulder girdle Active shoulders...

Bulgarian Day 6

CrossFit 732, Long Branch CrossFit – Olympic Lifting 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 EXERCISES:...