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Friday  — JSA CrossFit Since 2006 | Manasquan, NJ

Friday — JSA CrossFit Since 2006 | Manasquan, NJ

Thursday Intensity 800m Run F/T  Strength Push Press  1-1-1-1-1-1-1  Conditioning “The Three R’s” 3 Rope Climbs 6 Ring Dips 12 Russian KB Swings 55/35# RX+70/55# 18min AMRAP

Thursday Intensity 800m Run F/T Strength Push Press 1-1-1-1-1-1-1 Conditioning “The Three R’s” 3 Rope Climbs 6 Ring Dips 12 Russian KB Swings 55/35# RX+70/55# 18min AMRAP

Wednesday I-S-C Intensity 3 Rounds 30sec ME Shoulder Press #45 30sec ME Jump Squats 30sec ME Slapping Push-ups 30sec Rest allow 6mins  Strength HBBS  5@40% 5@50% 5@60% **Deload  Conditioning "UnBroken 8.0” 10 Ring Rows RX+Ring Dips Strict 20 V-ups RX+TTB 30 Hang Pwr Snatch  95/65# RX+115/85# 40 Wallball 20/14# 30 Double Unders RX+50 DU's 10 Ring Rows RX+Ring Dips Strict 20 V-ups RX+TTB 20min AMRAP *all must be unbroken* if you break the modality, start over.

Wednesday I-S-C Intensity 3 Rounds 30sec ME Shoulder Press #45 30sec ME Jump Squats 30sec ME Slapping Push-ups 30sec Rest allow 6mins Strength HBBS 5@40% 5@50% 5@60% **Deload Conditioning "UnBroken 8.0” 10 Ring Rows RX+Ring Dips Strict 20 V-ups RX+TTB 30 Hang Pwr Snatch 95/65# RX+115/85# 40 Wallball 20/14# 30 Double Unders RX+50 DU's 10 Ring Rows RX+Ring Dips Strict 20 V-ups RX+TTB 20min AMRAP *all must be unbroken* if you break the modality, start over.

#crossfit #backsquats

#crossfit #backsquats

Monday  I-O-C Intensity 6min ME w/Partner Russian KB Swings 53/35# *one person will do ME RKB Swings while partner holds two plates in pinch grip (2x45’s/35’s#). **can switch as much as you want but only get reps while plates are held. **If partner drops plates (not places them down) during RKBS, then subtract 5 reps from ME.  Olympic Snatch 3@65% 3@75% 2@85% 2@95%  Conditioning “The Two Headed Snake" Buy-in 40 Burpees 3 RDS FT 10 Power Cleans 155/105# RX+185/135# 15 CTB RX+ 10 MU’s 20…

Monday I-O-C Intensity 6min ME w/Partner Russian KB Swings 53/35# *one person will do ME RKB Swings while partner holds two plates in pinch grip (2x45’s/35’s#). **can switch as much as you want but only get reps while plates are held. **If partner drops plates (not places them down) during RKBS, then subtract 5 reps from ME. Olympic Snatch 3@65% 3@75% 2@85% 2@95% Conditioning “The Two Headed Snake" Buy-in 40 Burpees 3 RDS FT 10 Power Cleans 155/105# RX+185/135# 15 CTB RX+ 10 MU’s 20…

#wfhsh

#wfhsh

— JSA CrossFit Since 2006 the premier CrossFit gym in the Manasquan & Point Pleasant area

— JSA CrossFit Since 2006 the premier CrossFit gym in the Manasquan & Point Pleasant area

Monday BM FTB “Rankel” 6 Deadlifts 225/155#  7 Burpee Pull-ups 10 KB Swings 70/55# 200m Run 20min AMRAP #crossfit #rankel #burpeepullups

Monday BM FTB “Rankel” 6 Deadlifts 225/155# 7 Burpee Pull-ups 10 KB Swings 70/55# 200m Run 20min AMRAP #crossfit #rankel #burpeepullups

Wednesday  ML-I-C  Midline Partner 5min ME Abmat Sit-ups  *one works at a time  Intensity Tabata DU’s on the 20’s Singles on the 10’s Post lowest score of each   Conditioning “100 Proof" 1 HSPU 2 Wallball 20/14# 3 KB Swings 53/35# 100 RDs FT

Wednesday ML-I-C Midline Partner 5min ME Abmat Sit-ups *one works at a time Intensity Tabata DU’s on the 20’s Singles on the 10’s Post lowest score of each Conditioning “100 Proof" 1 HSPU 2 Wallball 20/14# 3 KB Swings 53/35# 100 RDs FT

Monday  — JSA CrossFit Since 2006 | Manasquan, NJ

Monday — JSA CrossFit Since 2006 | Manasquan, NJ

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