Call Us: 646-918-6500

Sunday, October 9th

8
Oct

Sunday, October 9th

Oly Session

Power snatch
3-3-3-3-3
Snatch balance
2-2-2-2-2
Squat snatch
1-1-1-1-1

Courtesy of CrossFit.com

WOD

Strength
Bench press
5-5-5-5-5
Superset with:
Pendlay row
5-5-5-5-5

Conditioning
3 rounds for time:
750m row
Rest 1 min

Post all loads and time to Comments.

0 Response

  1. dtm

    If anyone is interested in running I’ll be at the East 6th street track at 10:30 tomorrow for an EWOD.

    WOD:
    Run 1600M
    Rest 3 minutes
    Run 1200M
    Rest 2 minutes
    Run 800M
    Rest 1 minute
    Run 400M
    Brunch

  2. johanna

    Hotel WOD
    Bench: 65-75-85-95
    Row: 45-55-65-65

    Oops, only did 4 sets

    Row: 12:20.1 with rests
    Splits: 3:19.5, 3:35.6, 3:25.0
    Didn’t realize the damper was at 10 for the first row and I blew out my legs. Second row was torture. Ouchie.

  3. PlayGurlPattyG

    EWOD what rain glad I showed up. Scaled down 1200M 800M 400M can only get better

    Thanks @dtm 🙌🏾

  4. Tapout

    Bench 73-78-83-88-93
    Pendlay Row 53-63-73-83-93

    Should have started at 78 and 63 respectively

    Row:
    3:12..3
    3:10.6
    3:13.3

  5. Denise

    3 power snatch: 58-63-68-73-75
    2 snatch balance: 68-73-78(f)-78-83
    1 snatch: 73-78-83-88-93(f)

    Bench: 83-88-93-98-103
    P row: 83-88-93-95-95
    Row: 2:56/3:00/3:01