Work up to a heavy double Mid-Hang Snatch
Hang Snatch + 2 Overhead Squats:
Take a few jumps to warm up to a medium-heavy load on the complex and perform 5 reps there. Prioritize perfect positions over a heavier load.
Post loads to comments.
Exposure 3 of 8
AMRAP 15 Minutes:
15 Wall Balls 20/10, 14/9
9 Power Cleans 135/95
6 Ring Muscle-Ups
The Power Cleans should be on the light side for you and ideally done unbroken touch-and-go. Scale volume on Muscle-Ups so as to be able to move through them in a few short sets if not unbroken, or use today’s WOD as an opportunity to work on them. Sub for them is either Jumping Muscle-Ups on the low rings or 15 Push-Ups.
Post rounds, reps, and Rx to comments.
- SCHEDULE UPDATE: This Saturday’s 10:00am Yoga for Athletes class is ON with guest coach Sasha S. All CrossFit Kids programming is cancelled from 7/1 through 7/4 for 4th of July weekend.
REGISTER NOW FOR THE 2016 SUBWAY SERIES!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year!
Scoring will work “Open-style”: top 3 male and top 3 female athletes from each affiliate will score based on their place finish in each event. Athletes may score in any event regardless of attendance at other events.
The ultimate series winner will be the affiliate with the least points after all 4 events have been completed. In the event of a tie, a 5th tie-breaking event will be held.
As last year, an Rx division and Scaled division trophy will be awarded.
All athletes MUST register for each individual event in advance via the Subway Series website in order to participate. Each event will be capped at 100 total participants, so we strongly advise you to register ASAP. These events sell out quickly.
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