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CrossFit NYC - The Black Box  ▶️ 16th CrossFit Affiliate 1️⃣ 1st CrossFit in NYC (2005) ▶️ Men’s Fitness 10 Best CrossFit Gyms in the US 2️⃣ Locations: Flatiron and UWS

A1. Kettlebell Push Press 4×8-10/arm
A2. 4×10-20 second L-hang (Scaled: tuck hang)
A3. 4×30-60 second Static Plate Overhead Hold (45/25)

10 minute alternating EMOM:
Odd minutes – 7 Thrusters
Even minutes – 5 Pull ups + 5 Burpees to a target

Note: Choose a weight where you can perform unbroken sets of 7 every round for the entire workout.

Front Rack Reverse Lunges 4×8/leg, increasing

For time:
50 Double Unders
25 American Kettlebell Swings (24/16)
15 Push ups
50 Double Unders
25 American Kettlebell Swings (24/16)
50 Double Unders
15 Push ups
25 American Kettlebell Swings (24/16)
50 Double Unders

Conditioning Intervals
1 minute intervals, 3 rounds for max reps of:
Double Unders
Power Snatches (95/65)
Box Jumps with step down (24/20)
Thrusters (95/65)
Russian Kettlebell Swings (24/16)
Rest 1 minute

Strength Benchmark
Split Jerk 7×1, increasing
Work to a max for the day

Conditioning Benchmark
For time:
500 m Row

A1. 4×12 Strict Press, increasing
A2. 4×12 Back Squat, increasing

Note: We are starting to work on higher volume pressing and back squats for the rest of the summer. Please write down your weights, so you can track your volume over the next month.

Gymnastics Conditioning
8 minute AMRAP:
4 Strict Pull ups
6 Strict Toes to Bar
8 Weighted Box Step up (4/leg)

Less than two weeks until our squat and deadlift seminar with @worlds_strongest_gay - head over to the blog to learn more and get your ticket. Spots are limited and filling up! 😳

Back Squats 8×2, increasing

Note: We are starting to back squat each week for the rest of the summer, and will practice our front squats in conditioning workouts and barbell complexes. Expect to see the number of sets decrease over the following weeks as the reps increase.

12 minute alternating EMOM:
Minute 1: 15 Box Jump Overs
Minute 2: 5-10 Toes To Bar
Minute 3: 10 Plank Ups

Coach @dstogs warming up his class for the CrossFit Benchmark:
5 rounds for time of:
400 m Run
15 Overhead Squats (95/65)

Tempo Overhead Squats 5×3, increasing

Note: Tempo for squats is 32X0.

“Jackie’s Cousin”
For time:
1000 m Row
50 Overhead Squats (45/35)
30 Pull ups

Running Partner “Kalsu”
For time:
1 mile Run with your partner
100 Thrusters (135/95), partition reps as desired*
(*5 Burpees at the top of each minute completed by both partners)
1 mile Run with your partner

Olympic Weightlifting
30 minute EMOM: Snatch

Note: Work up to heavy single snatch for the day. If you are new to Olympic weightlifting, you can always perform a hang snatch instead.

Strength Intervals
4 rounds of:
0-2 minutes – 10-12 Back Squats (225/155)
2-4 minutes – 15-20 Box Jump Overs (AFAP, 24/20)
4-6 minutes – 5-10 Strict Ring Pull ups (RX+ Ring Muscle up)
6-8 minutes – Farmer’s Carry 200 ft (AHAP)

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