Week#3 Speed Wednesday

KB Warm up  

KB around the world

Russian swing

Double tap

H2H swings

Release

Wall ball substitute

Skill

Movement standards

WOD

Tabata the following:

-Air bike

Rest 2 minutes

-Push ups

Rest 2  minutes
-KBS w/35 m/53

Week#3 Speed Tuesday

Warm up  

3 minutes jump rope complex 10 singes/ 10 double unders

Net climbs

P-bar complex

Pistols with pause

False grip pull ups

Skill

Movement standards

WOD

5x

10 TTB

10 shoulder to OH w/95 m/135

15 jump lunges

20 deadlifts w/95 m/135
3 minutes rest

Week#3 Speed Monday

Warm up

1k run

Later jumps over monorail

Hollow rocks

Roll back reach

Straddle walk out to push up

Ultra wide pull ups

GHD back ext

Skill

Movement standards

WOD

7x

30:30

-row for calories

-burpees over the monorail
-battle ropes

Sunday Motivation

Saturday June 6th Facioscapulohumeral Society Charity

AMRAP will be hosting a charity event for Facioscapulohumeral Society.

The FSH Society is a nonprofit, patient-driven organization supporting research and education for facioscapulohumeral muscular dystrophy (FSHD), one of the most prevalent forms of muscular dystrophy. Progress on FSHD could benefit a wide range of other areas of medicine, from cancer and diabetes to muscle regeneration and repair.

Check out the website: http://www.fshsociety.org/

Check them out on FB: https://www.facebook.com/FSHSocietySoCal/timeline

The event (CrossFit Total) at our present location June 6th starting at 9am. Weigh in and registration 8am to 8:40am.

80 Red Schoolhouse Rd, Unit 110, Chestnut Ridge, NY 10977

The event will consist of competitors attempting to lift as much weight as possible with 3 attempts for Deadlift/Press/ Squat. There is a men's and women's category as well as a teen division (ages 12 to 17)/ open division (ages 18 to 39)/ masters division (ages 40+). All competitors must wear T shirts during the event.

See links for shirt donation:
https://www.bonfirefunds.com/amrap-muscular-dystrophy-event-june-6-2015

There will be an overall men's and women's winner for each division.

This is a RAW event. Belts & Shoes only.

You can also make donations here: https://www.fshsociety.org/make-gift/

The CrossFit Total Back Squat (1 Rep Max) Shoulder Press (1 Rep Max) Deadlift (1 Rep Max)

Week#2 Volume Friday

Warm up

400m run

10x Pistols

2x Net climbs

3-2-1 P-bar complex

15x GHD hip and back ext

3x Pull over to support

15 x KBS

3x Hand stand

Skill

Movement standards

WOD

10 minute AMRAP

10 TTB

15 Box jumps
20 Push ups

Week#2 Volume Thursday

Warm up & Skill

Snatch technique

WOD

21-15-9

Power snatches w/45 m/75
Burpees over barbell

Week#2 Volume Wednesday

Remember this??? 11/12/14

MB warm up  

MB chest pass

MB hip toss

MB rotations

MB sit ups

Partner wall ball shots

Skill

Movement standards

Partner WOD

100 KBS w/35 m/53

100 burpees

200 double unders

100 HSPU

*25 minute time cap/ split reps evenly*

Week#2 Volume Tuesday

Warm up & Skill

Pose technique #1

Pulling drills

-Stationary single leg

-Alternating legs

-Lunge drill

Falling drills

-Partner fall drill

-Hip driver drill

Partner pull & fall (hands on shoulders)

WOD

Nicole

20 minute AMRAP

400m Run 
Max Rep Pull-ups

Week#2 Volume Monday

Warm up & Skill

Technique for all three OH movements

WOD

12 Minute AMRAP

15 Strict press M/65 W/45

15 Push press M/85 W/65
15 Push jerk M/105 W/85