Wednesday, September 19 1 arm deadlift

Tuesday September 18 30inch box jumps

September 17, 2018

Schedule Change – 9/21/18 to 9/23/18

September 20, 2018

CrossFit UNLEASHED - Long Island City, New York | Dutch Kills, Sunnyside, Woodside, Astoria, Gym

CrossFit

Team Series STRONG Cycle
Week 4

Warmup
200 m Run
2 Rounds:
10x PVC Pass-throughs
10 m Crab Walk
30 second Supinated Grip Bar Hang
8x ea. Sciatic n. Floss
———–
STRENGTH
Push Press
3,3,3

CONDITIONING

“Swift Hurricane”
For Time:
21 Deadlifts 315# / 205#
Run 600 Meters
15 Deadlifts 315# / 205#
Run 600 Meters
9 Deadlifts 315# / 205#
Run 600 Meters

CrossFit OCR

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CrossFit STRONG

STRENGTH
1 arm Deadlift (farmers Handle)
Est. 5 Rep max

1 Arm Farmers Carry
Est. 50′ Max Weight

CONDITIONING
“Freydis”
15 Minutes To Complete
100/80 Calorie Bike
AMRAP Sandbag to Platform in remaining time

CrossFit OLY

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