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CrossFit 732 – Met Con (Stamina, Endurance, Durability) Warm-up Warm-up (No Measure) 4x 5 Pushups 10 Situps 15 Double Unders Metcon Metcon (Time) 15-10-5 Kettlebell Swings (53/35) Toes to Bar 800 Meter Run(50/35) 5-10-15 Kettlebell Swings (53/35) Toes to Bar...

Oly – 08/22/17 (Day15)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Back Squat (3×5 sets – ** See %s Below:) ** Based off 1RM Back Squat 1st set – 68%...

Challenge Day 5

Long Branch CrossFit – 6-Week Challenge Warm-up 2 Rounds 5x Press w/ PVC 5x Front Squat with PVC 5x Good morning with PVC Weightlifting Teach Hang Clean with PVC then with empty Barbell. Partner people up if you’re short on...

8/22/2017

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Five sets of: Deadlift x 5-7 reps Rest 20 seconds Kettlebell Swings x 20 reps Rest 20 seconds...

ASG Kids Class 8/21/17

CrossFit 732, Long Branch CrossFit – Absolute Strength Youth Warm-up Warm-up (No Measure) Specified by Coach. Strength Deadlift (6×3) Every 2 minutes. Metcon Metcon (3 Rounds for reps) 3 sets for max reps: 60 seconds Air Squats, Rest 60 seconds,...

Oly – 08/21/17 (Day15)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Back Squat (3×5 sets – ** See %s Below:) ** Based off 1RM Back Squat 1st set – 68%...

Challenge Day 4

Long Branch CrossFit – 6-Week Challenge Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting super set movements. 2-3 per bar A: Front Squat (tech work then 3×5) B: Push Press (tech work then 3×5) Metcon...

8/21/2017

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Weightlifting Hang Snatch (Four sets x 2.2 (10 sec between doubles)) 2-3 minutes rest between sets Metcon Perf: Metcon...

Oly – 08/19/17 (14)

CrossFit 732 – Olympic Lifting Warm-up (No Measure) Wrist Mobility Warm-up / PVC Pipe Drills / Empty Bar Drills Weightlifting #1: Split Jerk (** Work up to Heavy Single) ———————————- #3: Power Clean (2×5 sets – ** Build up to...

8/19/2017

Long Branch CrossFit, CrossFit 732 – CrossFit (All Levels) Warm-up Coaches Choice Warm Up (No Measure) -General Movement then -Movement Specific Metcon Perf: Metcon (AMRAP – Rounds and Reps) For each of the following, partners will alternate complete rounds, and...