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Week 1 Day 5

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Downstate CrossFit – CrossFit

Metcon (2 Rounds for reps)

EMOM – 12 Min

Odd Min – :30 of Max Reps T2B

Even Min – :30 Max Reps Strict Pull-ups
Record Total T2B and Total Pul-ups

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP:

12 American Swings 70/75

24 Box Jumps

12 Push-ups

Week 1 Day 4

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Downstate CrossFit – CrossFit


Technique Work:

5×5 Muscle Snatch

5×5 Snatch Balance (Squat)

Keep Weight light. Look to carry technique over to metcon.

Metcon (Time)

3 Rounds for Time:

10 Squat Snatches 155/105

20 Burpees
Weight should be moderate. Each round of snatches should not take longer than 2:30

13 Min Cap

Week 1 Day 3

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Downstate CrossFit – CrossFit

Back Squat (5×5 70%)

15 Min to Complete

Metcon (4 Rounds for reps)

4 Sets Max Reps of Unbroken Wall Balls

Rest 2 Min Between sets


A. SKILL: Butterfly Pull Ups

B. CORE: Tabata Abs


– 3-6 Butterfly Pull Up Attempts (Adv: 6 C2B)

– 6 Hang Squat Snatch (115/75)

– 6 Overhead Squats

– 6 Bar Facing Burpees


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Downstate CrossFit – CrossFit

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Workout Notes


This is a benchmark workout we will see again. We are looking to push ourselves here and keep to a max 10-12 Minute time domain. This will become a grip intensive workout. Approaching this workout we must draw on past history and the knowledge of our abilities. If we are unbroken inside the gym on swings and pull ups we are looking to push the runs to a fast 1 mile pace + a few seconds. If we cannot go unbroken in the gym let’s pace our runs closer to a 2 mile pace, looking to move unborken on the swings and pull ups. On our swings and pull ups we are looking at no more the 2 sets per round.

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP:

12 Burpee Box Jumps

20 Air Squats


A. SKILL: Handstand Pirouettes


– 3 (Challenging) Deficit HSPUs

– 6 Dumbbell Power Cleans

– 50′ Dumbbell Walking Lunge (50/35lb)