Daily WOD

Strength:
Back Squat 1×5 at 40% 1RM
Back Squat 1×5 at 50% 1RM
Back Squat 1×3 at 60% 1RM
Back Squat 1×3 at 70% 1RM
Back Squat 1×3 at 80% 1RM
Back Squat 1×3+ at 90% 1RM

Rest as needed between sets.

Rule of 8. Complete as many reps as you can on the final set, if less than 8, continue sets until 8 reps have been done.

GP WOD:
3 RFT:
400 M run
12 Hang power snatch 95/65
24 Wall ball 20/14 10’/9′

Open WOD:
3 RFT:
400 M run
12 Hang power snatch 115/85
24 Wall ball 20/14 10’/9′

The NYC Subway Series is 1 month away. Sundays in August. Join the team and represent CrossFit Gantry and help us try to win the NYC Affiliate Cup!

The NYC Subway Series

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July 12, 2016

Tuesday 07.12.2016

Strength: Back Squat 1×5 at 40% 1RM Back Squat 1×5 […]
July 11, 2016

Monday 07.11.2016

Strength Bench Press 1×5 at 40% 1RM Bench Press 1×5 […]
July 9, 2016

Saturday 07.09.2016

GP Wod Team Nutts For time: 10 HSPU (each) 15 […]
July 8, 2016

Friday 07.08.2016

EMOM for 7 1 Hang power snatch+ 1 OHS+ 1 […]