EMO 1.5M for 12 minutes
1 Hang power snatch
1 Hang squat snatch
1 Squat snatch
GP WOD:
100 OHS 65/45#
Every time you drop the bar perform 5 knee-ups
Open WOD:
100 OHS 95/65#
Every time you drop the bar perform 5 T2B
EMO 1.5M for 12 minutes
1 Hang power snatch
1 Hang squat snatch
1 Squat snatch
GP WOD:
100 OHS 65/45#
Every time you drop the bar perform 5 knee-ups
Open WOD:
100 OHS 95/65#
Every time you drop the bar perform 5 T2B
Bench Press Week 4
Deload weed
5 @ 40%
5 @ 50%
5 @ 60%
GP WOD:
AMRAP 10
10 SDLHP 75/53#
10 Bar over burpees
Open WOD:
AMRAP 10
10 SDLHP 115/75#
10 Bar over burpees
Back Squat Week 4
Deload
5 @ 40%
5 @ 50%
5 @ 60%
GP WOD:
21-15-9
Hang Power Clean 115/75#
Pull-ups
Open WOD:
21-15-9
Hang Power Clean 165/115#
C2B pull-ups
Jariko’s slap in the face.
Press Week 4
5 @ 40%
5 @ 50%
3 @ 60%
This is a deload week. If the weights feel light and easy, good. They should.
GP WOD:
10 minutes MU skill work
then
For time:
100-80-60-40-20
Unbroken singles
50-40-30-20-10:
Wall Ball 20/14#
Open WOD:
In 10 min do 3 sets of max rep unbroken MU’s
rest as long as need between sets not to exceed the total time.
then
For time:
50-40-30-20-10:
Unbroken double unders
Wall Ball 20/14#
Thank you to everyone who came out and competed during the Subway Series. CrossFit Gantry finished the overall standing in 3rd place, one spot higher than last year!
GP WOD:
Teams of 2
Six rounds of:
24 Goblet Squats 53/36#
24 Push-ups
24 Box Jumps 24/20″
Run 500 meters
Open WOD:
Teams of 2
Six rounds of:
24 Goblet Squats 72/53#
24 Push-ups
24 Box Jumps 30/24″
Run 500 meters
This is a busy weekend for CrossFit Gantry. Elizabeth, Jeremy and Jariko will be competing in the Brooklyn Barbel Open at CrossFit Virtuosity. And Sunday concludes the 2015 Subway Series with Event 4 at CrossFit South Brooklyn. Come out to watch, enjoy the events and support your fellow members.
Week 3 of the Subway Series. Lots of squats!
Deadlift Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
GP and Open WOD:
3 rounds, not for time
12 Bent over barbell row- Supinated grip
10 DB Z-Press
50′ yoke carry
All AHAP
Back to Yoke carries 700# for 50′
A video posted by Strongfit (@strongfit1) on
GP WOD:
For Time:
1000 M row then
30 Snatch 95/65#
Open WOD:
For Time:
1000 M row then
Isabell
30 Snatch 135/95#
Bench Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt. You should get more than 1 rep AND not fail!
GP WOD:
60 Burpees
50 Alternating DB Snatch 25/15#
40 One-leg box step ups
30 Pull-ups
20 Thrusters 95/65#
15 Supine ring rows
Open WOD:
60 Burpees
50 Alternating DB Snatch 45/25#
40 Pistols
30 C2B pull ups
20 Thrusters 115/75#
10 Muscle-ups
Squat Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt. You should get more than 1 rep AND not fail!
GP WOD:
5 rounds for time of:
7 Squat clean 125/75#
14 kettlebell swings 44/26#
Open WOD:
5 rounds for time of:
7 Squat clean 155/105#
14 kettlebell swings 53/36#
Bryan taking 3rd place at Event 3 of the Subway Series
Press Week 3
5 @ 40%
5 @ 50%
3 @ 60%
5 @ 75%
3 @ 85%
1+ @ 95%
Remember this is not a 1 RM attempt. You should get more than 1 rep AND not fail!
GP WOD:
4 RFT
15 Knee-up
1 minute double unders
12 Bar dips
Open WOD:
4 RFT
15 Toes to bar
60 Double unders
12 HSPU
CrossFit Gantry holding strong in 3rd place thanks to Bryan’s 3rd place finish yesterday!