Saturday – 7/20/19

8am Kettlebell
10 reps 3 rds
Reverse prisoner lunge
Floor barbell press
Pull ups
Squat to press
Bent over row
Then
Row
5 min easy
Then 6 times
2 min hard
1 min easy

9am WOD
“Artie”

AMRAP 20
5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 thrusters, 95 lb.

10am Olympic Lifting

Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts.

Friday – 7/19/19

Technique: Toes to Bar

Strict Pull-Up W/Band 3x max reps

Superman Holds 3×30″

For Time:20:00Cap
500m Run
50 Goblet Squats
25 Cal Row
50 Kb Swings
25 Double Unders
50 Push-Ups

Thursday – 7/18/19

Squat Cleans 3×3 (75%)

Front Squats 3×8

Good Mornings 3×8

Hollow Holds

For time: 15 Min Cap
3-6-9-12-15
Thrusters 115,75
Toes to Bar

Wednesday – 7/17/19

Snatch 3×3 (75%)

Overhead Squat 3×5

Box Jump
3×3
(Building in Height)

Metcon: 15:00min Cap
10 Rounds for time
10 Snatches (75,55)
5 Burpees