Crossfit Syosset/ Monday, December 11th

Even though I tried to confuse everyone on what date the Party was you all seemed to have made it!
Thanks to all you guys for showing up, it was a great time.  Good to see that there’s still a good amount of people that still want to party.  Which had me thinking, I say we should go back to the old days and have a party for every Holiday there is!!

There’s two week’s left of the three day a week squats.
After that we will be finding our 1 rep maxes in all the exercises.  When we do them try to be there for all of them so that when I post a percentage to use for a workout you won’t be lost.
Even if you just come in for the lift and don’t do the wod, or try to get your max done on the weekend.
Just try to get them all done.


Back Squat
7 x 3 Keep the weight the same as last week or try to raise slightly.
2 min Intervals


  • EMOM for as Long as Possible
  • 3 Power Cleans (185/135 lbs)
  • 3 Front Squats (185/135 lbs)
  • 3 Jerks (185/135 lbs)

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