Hang Clean and Jerk x 3
Knees to Elbows x 6
5 rounds-work up to a heavy weight using great technique!
2 Rounds of:
Rowing Erg
Push Ups
Wall Ball
Plank
Jump Rope
60 seconds work, 60 seconds rest
A new Olympic event, Synchronized Snatch
C
ontinuing with our strength building theme
5 Rounds of:
Front Squat x 5
Weighted Pull Ups x 5
Two of the best strength moves put together in one workout, kind of like milk and cookies for crossfitters
Deadlift x 5
1-Arm Press x 5 each
10 rounds using a moderate-heavy weight
Great week of fun, sun, surf, swimming, and lots of "eating". It's good to be back and I hope you're ready to get back to work!! See you at 6AM!
Crossfit Morris County is on vacation. See you next Monday, 8/25/08. Go to www.crossfit.com or visit one of your local crossfit affiliates for a workout.
2 Hand Swing BB Snatch
Pull Ups
Run 200 yds
21-15-9 for time
**CrossFit Morris County will be closed from 8/16 until 8/24 for vacation, see you 8/25!!**
1-Arm Clean and Press
5 Ladders of 5 Reps each
Overhead Walking Lunges x 400yds
Men - 20kg bar
Ladies - 15kg bar
How many 1-arm snatches can you do in 10 minutes?
Men 24kg
Ladies 16kg
Scale as necessary
Nicole Spiotta plays softball for Drew University
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