neofifth neofifth

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NEO FIFTH 

http://neofifth.com/

"You want us to do how many Snatches!?"
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WEDNESDAY//5.24.17
Accessory Work
5 Sets:
2 Kipping Pull Ups + 2 Kipping C2B + 2 Kipping Bar Muscle Ups
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METCON
In Teams of Two
120 Hang Snatches (95/65)
EMOM(alternating each minute):
Odd minute - 25 Double Unders
Even minute - 7 Burpees to a Plate
--> Bar cannot be dropped during the entirety of the workout. Bar must be passed along to each other from the Hang Position and has to be held by one partner during the EMOM.
#partnerwednesdays #crossfit #neofifth

You say lunch break. They say fitness break. Our 12:30 p.m. class rolls deep. ✊️
#fitfam #community #fitnessfun #neofifth #cardio

Always a good time having old friends come visit! Solid 7AM crew this morning w/ @marknflorian & @cdouglass17 we missed you @l.douglass2 #justlikeoldtimes #fitnessfun #fitfam #community

TUESDAY//5.23.17
CONDITIONING
For 18 minutes:
90 seconds on, 90 seconds off
Cals on the Rower/Ski Erg
GOAL: 22/16 Cals on the Ski Erg
25/18 Cals on the Rower
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5 Minute Rest
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3 x 800m Run
1:1 work/rest ratio

MONDAY//5.22.17
Strength
15 MIN. EMOM
1 Squat Clean
{increase weight every 3 minutes}
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Skill
10 MIN. EMOM
1. 5-9 Strict HSPU
2. 7-12 Box Jump Overs
#crossfit #mondaymotivation

SATURDAY//5.20.89
'NAMASTE'
In Teams of Two
Buy In:
200 Double Unders
followed by 5RFT:
20 Power Cleans (145/95)
28 Burpees Over the Bar
Buy Out:
89 Calorie Row
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Hang with Coach @mikeramirez_9 on Sunday for his Hang Snatch Seminar running from 11:30am to 1pm! Spots still available! $20 to participate!
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#namaste #saturyay #fitness #comehangwithus #crossfit #mickeymouse #club

FRIDAY//5.19.17
METCON
10-9-8-7-6-5-4-3-2-1
Back Squat (245/125)
10 T2B
Every 2 minutes:
5 Box Jump Overs (30/24)
#friyay #fitness #squatsfordays #crossfit

Wishing our favorite #adamsstrong siblings @lizadams21 & @atrain4240 and the #unionstrong team the best of luck at Regionals this weekend! Cant wait to see you guys crush it!
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If you won't be attending Regionals in Albany, the entirety of the 2017 Reebok CrossFit Games Regionals will be streamed to Games.CrossFit.com, CrossFit's YouTube channel and the CrossFit Games Facebook Page. Anyone, anywhere can watch every heat of every division online for free.
#crossfit #crossfitgames #regionals2017 #roadtoregionals

THURSDAY//5.18.17
SKILL
Muscle Snatch/Push Press
5 x 3 Muscle Snatches into 3 Snatch Push Press
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METCON
14 MIN. AMRAP:
8/8 Slam Ball Lunges (60/30)
15m UB HS Walk
6/6 KB Snatches (53/35)
•••••••••
POST WORK
3 x 300m Row Sprints
#crossfit #cantstop #wontstop #keepgoing #newyou
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Attention! Barbell class has been cancelled for tomorrow! We apologize for the inconvenience!

WEDNESDAY//5.17.17
Accessory Work
3 ROUNDS OF:
5 Strict C2B
5 Strict T2B
Buy Out:
5/5 KB Around the World
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METCON
{In Teams of Two}
0 - 8 mins:
Both teammates build to a Heavy Power Clean
8 - 12 mins:
AMRAP of
10 Burpees to a Plate
30 KB G2O
{follow the leader style}
#partnerworkout #humpday #crossfit

TUESDAY//5.16.17
STRENGTH
Back Squat
3 x 20 @ 50%
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12 MIN. EMOM:
Split Jerk
{increase weight every 2 minutes}
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METCON
35 S2O (185/115)
20 Double Unders every minute on the minute
#tuesdaze #fitness #squats #crossfit

This Saturday, Nicole Mejia of @fitandthick teams up with Squad WOD to bring you an afternoon of real, raw, and relatability. Details below 👇🏼 #Repost @squadwod (@get_repost)
・・・
What happens when we lean into our vulnerabilities instead of trying to mask them?
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Get ready to find out with this incredible human!
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@nicole_mejia is headed from Miami to the NYC for a special Squad WOD workshop, chat and workout Saturday, May 20th at @neofifth
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For details & tickets, click the link in @squadwod bio!

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