Friday


Announcements

JUNE TEAM ROWING CHALLENGE
Full Details at http://www.facebook.com/336crossfit

336 CrossFit – CrossFit

strict pull up (7 x 3, up fast, then a true 5 sec down)

add weight to make challenging.


Bench Press (DB, sets of 6 b/t pull up sets, heaviest possible)


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

10 Burpee

10 DB Snatch alternating

200 m Run

REST 5 min


Metcon (AMRAP – Rounds and Reps)

8 min AMRAP

30 Double Unders

10 Toes to Bar

200 m Run

Thursday

Announcements

JUNE TEAM ROWING CHALLENGE
Full Details at http://www.facebook.com/336crossfit

336 CrossFit – CrossFit

Snatch Grip RDL (6X3, 3 sec down, 3 sec pause, up fast)

* work to heaviest set possible with perfect form.


Weighted Sit-ups (10 reps b/t sets of RDL, anchor feet, DB on chest)


Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

1000 m Row (buy-in)

5 Deadlift 135/85

5 Hang Power Clean

5 Push Press

20 Box Jump Overs 20/16

Wednesday

Announcements

JUNE TEAM ROWING CHALLENGE
Full Details at http://www.facebook.com/336crossfit

336 CrossFit – CrossFit

1 power clean, 1 hang squat clean, 2 front squats (1 set every min for 8 min, heaviest possible)


Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

8 Squat Clean Thrusters 115/65

400 meter run

Rest 3 min

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP

5 burpee

5 wall ball 20/14

Tuesday


336 CrossFit – CrossFit

Weightlifting

Push Jerk (6 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Power Snatches (115/65)

10 Toes to Bar

15 Lateral Bar Hops

20 Slamballs (30/20)

25 Double Unders

Memorial Day

336 CrossFit – CrossFit

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday


Announcements

Memorial Weekend Schedule

Saturday – 336 CrossFit CLOSED (all can attend 8:30 or 10:30 am class at HP CrossFit)

Monday – Memorial Day “Murph” at 336 CrossFit. Classes are 8:00, 9:30, and 11:00 AM.

336 CrossFit – CrossFit

Single Leg KB Deadlift (3X10 per leg, alternate legs)

https://youtu.be/bKJtlk71fqc?t=4s
* Between each set of KB deadlifts preform 10 slam-ball rotational wall throws per side.


Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

10 power snatch 95/55

10 front rack box step ups 95/55 20/16

10 push jerks 95/55
* Immediately after the AMRAP at the 10 min mark, run 1 mile for time.


1-Mile Run (Time)

Max Effort 1-Mile Run

Thursday


Announcements

Memorial Weekend Schedule

Saturday – 336 CrossFit CLOSED (all can attend 8:30 or 10:30 am class at HP CrossFit)

Monday – Memorial Day “Murph” at 336 CrossFit. Classes are 8:00, 9:30, and 11:00 AM.

336 CrossFit – CrossFit

Metcon (No Measure)

Spend 15 min on Goat work.

Metcon (AMRAP – Reps)

2 min max power cleans 135/85

2 min max 50 ft shuttle sprints (4 pts of contact)

2 min max KB swings 53/35

2 min max mountain climbers (on a 4 count)

2 min max burpee pull ups

2 min max calorie Row