Daily WOD

Crossfit Syosset/ Wednesday, June 7th

10 Min EMOM
Min. 1-5- 1 Power Clean + 2 Push Jerk
Min 6-10- 1 Power Clean + 1 Split Jerk

3 Rounds
Run 400
12 Deadlift @225/145
15 Burpee Box Jumps @24/20

Crossfit Syosset/ Tuesday, June 6th

Bike 5 on/ 30 off (8 rounds)
This is an all out sprint for 5 seconds. As hard as you can go for the full 5 seconds. This should feel worse than 10/20.
If you feel like it’s just too much to go that fast for 5 seconds and would rather go at a slower pace for 10 seconds, then do 10 on 20 off.

-Rest 3 Minutes-

4 Rounds
3 min Amrap with 1 min rest
Row 500/400 meters
As many wall balls as possible in the remaining time.
Earn your rest. Get through the row at a consistent pace then get to the wall balls quickly.

Crossfit Syosset/ Monday, June 5th

Back Squat
20 reps @55%
These 20 reps are completed without returning the bar to the rack until all 20 reps are done.
We’ll be doing this for the next 8 weeks. Starting at 55% of your 1 rep max. If you don’t know your 1 rep max go off your old one or guesstimate
where you’re at.
We’ll be raising the weight 10lbs the first 4 weeks, then 5lbs the last 4 weeks.
You can rest as long as you need to with the bar on your back, what you cannot do it return the bar to the rack before all 20 reps are complete.
The set of 20 may take a several minutes, but never ever are you to return the bar to the rack before all 20 reps are complete, that’s a no, no.
You must stay braced in your core throughout the whole set of 20. There is no point during the 20 reps that you are not to staying tight.
These 20 reps should be rough, even from day 1. By the 4th week they should be brutal.
Sound good? Ok, good.

10 Sets
10 Body row on the barbell or rings
Set up a barbell on the rig to a height were your body remains straight, your heels are on the ground, your arms are extended and your body is off the ground.
To modify the movement, you can bend your legs, and/or position the rings or barbell so that your body is more vertical. The more vertical you are the easier the movement becomes. You can also modify by decreasing the amount of sets and reps .
10 Push ups
Ultimately you will do 10 rows, then flip over and do 10 Push ups. Keep this up for 10 rounds total.

Crossfit Syosset/ Friday, June 2nd

A. 6 Min Emom
1 Hang Power Clean
2 Overhead squats
Increase weight ea. round
-2 Min Rest-
B. 6 Min Emom
1 Squat Snatch
Keep the weight the same as your finishing weight on “A”

Run 800
Thruster @135/95
Toes to Bar
Run 800

Crossfit Syosset/ Thursday, June 1st

Bench Press
Warm up to a moderate weight for 8 reps.
Complete 3 sets of 8 reps at the same weight.

2 Rounds:
Row 1,000/800 meters
Ski erg 1,000/800 meters
60/50 calories on the Assault bike
30 Burpee over rower

Crossfit Syosset/ Wednesday, May 31st

A. 6 Min Emom
Squat Clean and Jerk
(build in weight over 6 minutes)

B. 6 Min Emom
Hang Power Clean + 2 Front Squat
(Keep the weight the same as the finishing weigh for A)

12 minute amrap
35 Double unders
10 Power Clean @135/95

Crossfit Syosset/ Tuesday, May 30th

Yesterday was awesome!
Congrats to all everyone, what an accomplishment. Think about what you did, it’s crazy!
Most people can’t do 1 pull up let alone 100, and I’m talking about people that train!
We should do it once a month. I think that’s a terrific idea!

20 Min EMOM
Odd minutes- 10 Swings @70/55
Even minutes- 10 GHD Sit ups

“Death by 10 meters”
When the clock starts sprint 10 meters.
At the top of every minute add a 10 meter sprint between the cones.
First minute- 10 meters
Second minute- 20 meters
Third minute- 30 meters, and so on till you cannot finish the correct amount of sprints in the minute.
So, if you are on minute 13 you must complete 13 sprints. If you do not complete the 13 sprints within the minute
you’re done!

Crossfit Syosset/ Friday, May 26th


12 Min EMOM
4 Min x 2 Muscle Snatch same weight for all 4 sets
4 Min x 2 Hang Power Snatch same weight for all 4 sets
4 Min x 2 Power Snatch same weight for all 4 sets
Add weight after the 4 sets of Muscle Snatch and then add again after the Hang power Snatch

5 Rounds
10 Swings @55/45
10 Burpee
10 Toes To Bar
Rest 1 min

Crossfit Syosset/ Thursday, May 25th

5 Rounds
Run 400
30 Wall Ball @20/14
30 Box Jumps @24/20
If you’re doing Murph on Saturday or Sunday maybe do half the amount of wall balls, or maybe just do them all and then do Murph.
Either way, it’s all good.

Crossfit Syosset/ Wednesday, May 24th

6 Min EMOM
2 Power Cleans + 1 Jerk
Keep the weight moderate for all 6 sets
Don’t go too heavy, save yourself for Murph

Run 800
Power Clean 115/75
Ring Dip
Ruin 800
Scale the ring dips to bar dips, push ups, dips off the bench or you can get yourself a cup of dips ice cream.
The power clean weight is light so try and go straight through.

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