Chris Isernio

Lift:

1 Power Snatch
1 Hang Power Snatch
1 Overhead Squat

Perform the three movements in a row without putting down the bar
7 Rounds Total

Workout:

2 Rounds
Run 400
50 Wall Balls
50 Box Jumps @24/20
50 GHD Sit ups

Here’s a great article for those of you who still don’t believe that nutrition is the most important part of being fit.
https://www.quora.com/What-will-happen-if-you-work-out-almost-every-day-but-you-dont-eat-very-healthily

Workout:

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps
Rest 1 Min

Row 500 Meters
Thruster @75/55 21 Reps
Pull up 12 Reps

Lift:

Swings  10 x 10 Rest 30 second Between sets
As Heavy As Possible

Lift:

Bench Press
5 x 7   Super Setted with Ring Push ups

Workout:

4 Rounds
60 Ft.  Handstand Walk
5 Muscle Ups

Workout:

“Double D.T.”

10 Rounds
12  Deadlifts  @155/105
9    Hang Power Cleans  @155/105
6    Push Jerks  @155/105

YES!!!  You use one Barbell for the WHOLE Workout, don’t use two separate Bars for the Deadlifts and the rest of the workout.
YES!!!  The Deadlifts are going to feel lighter than the other movements, it is supposed to be like that.

Lift:

Hang Squat Snatch

8 Singles,  Find a Heavy Single and perform 8 reps with 60 Seconds between reps

Lift:

Barbell Bulgarian Split Squat
7 Sets 5 Reps Each Leg Don’t Alternate legs, finish all 5 reps before switching legs

Workout:

20 D-Ball Cleans @Choose a D-Ball the heaviest you can use
30 Double Unders
40 Step Ups with D.B.  @50/30
50 Plank Walks
40 Step Ups with D.B.  @50/30
30 Double Unders
20 D-Ball Cleans

Lift:

Power Snatch
7 x 2
2 Reps Every 75 Seconds

Workout:

5 Rounds

1  Rope Ascent
25 GHD Sit up
2  Rope Ascent
25 GHD Sit up
3  Rope Ascent
25  GHD Sit up
4  Rope Ascent
25  GHD Sit up
5  Rope Ascent
25  GHD Sit up

Workout:

10  Squat Clean  @245/145
8    Squat Clean  @265/180
6    Squat Clean  @285/195
4    Squat Clean  @305/205
2    Squat Clean  @325/215

Before, Between and After Rounds Complete
5 Push Jerk @135/95 and 7 Burpee

Lift:

Negative Pull ups
5 x 5
If you can do Pull ups with no assistance then do the negatives with weight.
If you can’t do them without assistance  then do them with no weight.
Try and make every rep down in 5 seconds and up jump up to the bar

So I’m getting another dose of Stem Cells this Weekend, this one is a little different than last time.
I hear it goes a little something like this:
https://www.youtube.com/watch?v=qN2J7bs-vzI

With that said, I would hope no one leaves any shit inside the Toilet Bowl on Monday or Some little razors might pop out of my Hands.

Enjoy this Beautiful Weekend!

Lift:
Bench  Press Superset With Dynamic Push Ups

Bench 6 x 8 finish off with Dynamic Push UPs Till Failure

Workout:

100 Burpees For Time
EMOM perform 10 Double Unders

Workout:

With Double Kettlebells
For 15 Minutes
Complete as many Rounds as Possible

10 Swings
10 Snatch
10 Renegade Rows
10 Thruster
@55/35

Lift:

Clean and Jerk
Complete 1 Rep Every minute for 8 minutes

HI!  The “Murph” Shirts are done!   Wow, that was fast!
Normally it takes me several weeks just to take the order and another several weeks to send it in and then another several months to actually get the order right, I would say this was done perfectly if someone asked me!

The “Murph” shirts are on me, I applaud you all for doing this workout on Memorial Day so I will pick up the price of the shirts.  If You didn’t order one in time, sorry but I can’t get anymore.  Maybe you’ll start reading the emails so you can see what’s going on in the Crossfit Syosset world.
Anyways, the shirts should be in by the end of the week.  I’ll leave them on the desk with the sheet there so you can see exactly what you ordered.  DO NOT TAKE ANY OTHER SHIRT THAN THE ONE YOU ORDERED!!!

Workout:

100 Ft.  Handstand Walk

Then…
5 Rounds
Power Clean 10 reps
Front Rack Lunge 5 Reps Each Leg
5 Muscle Ups

Lift:

Back Squat

5 x 5