Crossfit Syosset/ Wednesday, January 3rd


Dumbell Flyes 6-10 Reps
Incline Bench Press 6-10 Reps
Perform the Flyes first superset with the Bench Press both between 6-10 reps, go as heavy as possible staying within that rep range.
After the first Superset rest 2 minutes and complete 3 more for a total of 4 Sets.


“Isabel” 30 Snatches For Time @135/95
Rest 3 minutes
And Complete
“Grace”  30 Clean and Jerk for Time @135/95

Neither one of these workout’s, Isabel or Grace should take 8, 9, 10 or 15 Minutes to complete.
The two workouts are designed to be completed in under 5 even 4 minutes.  If you are taking longer the weight is too heavy.
It’s much better to choose a weight that you are able to move through the whole time stopping just to reset after each rep.

Do not rush through these reps with no consideration for form or technique and safety.
Take the time to reset (tighten up, get into position, take in a breath etc…) after each rep.
I’m not saying move slow i’m saying just be wary of your form and technique throughout the wods.
There’s no reason to get hurt in a workout like this other than being careless.


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