Hudson Valley Crossfit

3 position snatch - 5 sets

1000m row

30 pullups

30 pass through's

100 air squats

Press - 1,1,1,1,1,1,1

7 Rounds
7 Deadlifts
7 Burpees
7 Kb Swings
7 T2B

Back Squat - 3,3,3,3,3 (Use the same weight as your last 5 sets from last week)

 

50-35-20

Hand Release Pushups

Box Jumps

Build-a-Fran BBQ: TOMORROW 10:00am - 1:00pm (yes, 10am) We'll supply the food/ BYOB (yes, booze)

1200m of running (run out 200m get bar, run out 200m get plate, run out 200m get plate) 95/65
21 -15-9
Thrusters
Pull-ups

100 KB Snatch for time

 

90 second AirDyne

3 minutes rest

90 second AirDyne

Handstand Pushups - 5,5,5,5,5

10-8-6-4-2
Stone2Shoulder
High Box Jump
Thruster

 

geritol...or crossfit?  Just kidding Dean!!

Power Clean - 3,3,3,3,3

 

7 sets

15 KB Swings

200m Run

Rest/Walk Back

Squat Clean Thrusters - 6,5,4,3,2,1

Pick a weight you want to finish with and start your sets accordingly. Let's go heavy, people!

Front Squat - 3x5; 90 seconds rest between sets

Push Press - 3x5; 90 seconds rest between sets

 

50 wallball

50 double unders

rest 3 minutes

35 wallball

35 double unders

rest 2 minutes

20 wall ball 

20 double unders

‎5x10 T2b; 1 minute rest between sets

5x5 ring dips; 1 minute rest between sets

6 rounds
30 seconds airdyne
30 seconds rest