Crossfit Syosset/ Tuesday, May 23rd

Double Unders
Sit ups
Modify to finish in under 7 minutes
-Rest 5 Minutes-
20 Min Amrap
Run 400
10 Swings @70/45
10 Burpee tuck jump

Crossfit Syosset/ Monday, May 22nd


Back Squat 15 reps @75-80% (Slow and controlled, 1 rep max tempo)
Row 1,000 meters
Back Squat 15 reps @75-80%
Row 1,000
If you have a technically sound squat and are comfortable with the weight, go heavy.
If you’re not reaching full range of motion in your squat, lower the weight and focus on your range of motion.
The percentage is heavy, make sure you are bracing for each rep. Every rep should be treated like a 1 rep max.

Crossfit Syosset/ Friday, May 19th

10 Min EMOM
1 Power Snatch
1 Hang Power Snatch
Perform the 3 movements every minute
Increase weight every 2 minutes
If you have trouble with the overhead squats use a PVC pipe.
Doing them correctly is much more beneficial than doing them incorrectly with weight.

Run 400
Then: 3 Rounds
[10 Pull ups
20 Push ups
30 Air Squats]
Run 800
Then: 6 Rounds
5 Pull ups
10 Push ups
15 Air Squats
Run 400

Crossfit Syosset/ Thursday, May 18th

Turkish Get ups
10 Singles
Try to increase KB every 2 reps
Go for a heavy single

5 Rounds
50 Double Unders
21 Box Jumps @24/20
12 Deadlifts @185/125

Crossfit Syosset/ Monday, May 15th

Hope all you Mama’s are having a wonderful day!
One of the few days of the year you can have dessert and not feel guilty about it, or at least I won’t feel guilty for you.
So stuff you chubby little cheeks today and enjoy, you’ll be strong for your squats tomorrow.
Back Squat
Perform sets 1, 3 and 5 @55-60%
Perform sets 2, 4 and 6 @70-75%
Rest 90 seconds between each set

50/37- 40/30- 30/22- 20/15- 10/8
Cal Bike
Before, between and after each set perform 15 GHD Sit ups and 15 Hip extensions
If you don’t normally do GHD Sit ups, modify to Ab-mat sit ups.

Crossfit Syosset/ Friday, May 12th

3 x 3 Power Snatch (light weight)
then …
2 x 2 Power Snatch (moderate weight)
then …
3 x 1 Power Snatch (heavy weight)
If you are proficient in the Snatch do it how it’s written.
If you feel like you need work, keep the weight light and work on your technique.
If your Snatch is a mess, work on your positioning and flexibility

4 Rounds
50 Double unders
10 Bench Press (Bodyweight)
7 Kb snatch right arm 50/35
7 Kb snatch left arm 50/35

Crossfit Syosset/ Thursday, May 11th

Perform 8 reps each leg for a total of 4 sets using a kettlebell.
Focus on maintaining a straight line from your heel to your shoulder.

4 rounds for time of:
Run 400 meters
50 squats
Shoot for 12-14 minutes

Crossfit Syosset/ Wednesday, May 10th


Thruster (95/65)
Lateral Burpees over Bar
Sit ups

In the remaining time (until 18:00), establish:
1 rep max Power Clean + Hang Squat Clean
Time cap: 18 minutes

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