Thursday

A. Your choice of 5k run or 5k row

B. Hang Power Snatch + Overhead Squirt

C. 10 minute AMRAP
10 pullups, 10 KBS

D. 5k run

Tuesday

A. Choice of 5k run or 5k row

B. Deadlift – Every 2 minutes perform 10 reps over the course of 5 rounds. Aim to use …Read More

HAPPY BIRTHDAY COACH RICH

With all our love at CrossFit Greenpoint, happy birthday bud!

 

 

 

 

 

JACKIED OFF

A. Hang Power Clean – Heavy Single

B. For time:
1000m/800m row
50 wall-balls
30 hang power cleans @115/85

Wednesday

A. Overhead squirt – heavy single

B. 20 t2b, 15 OHS , 20 t2b, 15 OHS, 20 t2b, 15 OHS , 30 burpees

155/105

Monday

For 5 rounds with exactly 3 minutes rest between each round perform:

10 backsquats. The goal is to ascend in weight each set. Start your first …Read More

died up and apple middles

A. Deadlift review

B. Every 2 minutes, for 10 rounds, perform 3 deadlifts, ascending in weight each round.

C. Core work

Snertch On The Snizz + OH LUNGE AND DO

A. 3 Position Snatch

B. 3 rounds for time:
25 OH weighted lunge @45/25
75 Double unders

Clean Jerk + FS / SH2OH / BBJ

A. Clean And Jerk

B. 10-8-6-4-2

Front Squat
Shoulder to OH
2x Burpee Box Jump @30”/24”

@185/115