6/9/15
Clean & Jerk70%/2, 75%/2, 80%/1×3, 85%/1×3 Clean Pull 105%/3×4 Push Press /5×5 Snatch Grip RDL /5×3 Plate Abs (150)
Monday 6/8/15
21-15-9 21-15-9 21-15-9 Push Press 50k/33k Burpee over Bar Handstand Push Up Hang Squat Clean 50k/33k Front Squat 50k/33k MB Clean 16/12 pounds 5 Minute Rest 5... Read More
6/8/15
Muscle Snatch 65%/2×4 Snatch 70%/2, 75%/2, 80%/1×3, 85%/1×3 Back Squat X/3×3 Hyper 5k/14×2, GHSU/14×2
Saturday 6/6/15
“Michael” Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY,... Read More
6/6/15
Snatch 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2 Clean & Jerk 80%/1×2, 85%/1×2, 90%/1×2, 92.5%/1×2
Friday 6/5/15
STRENGTH “Death by Swings and Push Ups” Back Squat EMOM EMOM 2×4 @ 80%, 4×2 @85% Minute 1: 1 Swing, 1 Push Up Minute 2:... Read More
Wednesday 6/3/15
STRENGTH 6 Minute AMRAP 5 Minute AMRAP 4 Minute AMRAP Bench Press 5 sets of 3 @ 80% 3 Muscle Ups 6 Chest to Bar... Read More
6/3/15
Snatch Balance /2×5 w/ 2 sec pause in bottom Snatch from Hip 70%/3×3 Snatch from Above Knee 75%/3×3 Front Squat X/4×5 RDL X/5×5
May 2015 ATHLETE OF THE MONTH
Amy Carruthers Amy has been with 646 from the beginning. Since Amy started CrossFit she has been extremely consistent with her training. She rarely misses... Read More