Crossfit Syosset/ Monday, January 29th

So we finished all our Maxes, or at least we were supposed to finish them.  If you didn’t get to all of them try and make the ones up that you missed.
Also, you should have taken records of them whether it be in wodify, a notebook or whatever app you want to use.
If you want to use Wodify and you aren’t enrolled in it please let me know so we can sign you up.

For our next programming we are going to focus on our Olympic lifts.
Olympic lifting is the only movements that cover all 10 Fitness Components:
Speed, Strength, Stamina, Cardiovascular Endurance,  Power, Flexibility, Coordination, Agility, Accuracy and Balance
For this reason we’ll be focusing on improving our Oly Technique, working on good form, increasing our speed and improving our Snatch and Clean and jerk max.


High Bar Back Squat
5 x 3  @75% Max Back Squat

Clean Pull
perform 10 Reps
Increasing weight
Focus on your technique, don’t just rush through 12 reps

Perform all 5 work sets at the same weight all your warm up sets will be done before you start the 5 sets


Deadlift @ 50%
Wall Ball @20/14

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