1614:

If you happen to blow up on this machine you have Alex to thank. Alex made a donation to the box providing our members with this new device. Thank you Alex for your support and generosity. All late fee burpees will be waived for (1) month.

Hello June and welcome the start of the journal challenge at CrossFit 2120. Over the next (2) months
we will focus on tracking performance. To keep things simple the programming will look very similar for June and July. All workouts should be kept in your journal whether your choose to store workouts electronically or on good ole pen and paper you decide. Benchmark workouts will be featured throughout the 2 months but all workouts should be logged in your journal.

Benchmark wod!
“Big Clean Complex”
6 Sets of the Following Complex:
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*Goal is to build in weight each set

Each set you are focused to stay connected to the barbell all the way
through the split jerk. This workout is a great way to build barbell endurance
and grip strength. Post the load of your final set.

1613:

1613: Wednesday 5/31
STRENGTH: b. press 6 5 4 3 2
wod: 4 rounds
minute 1: cal row
minute 2: plank hold
minute 3: DU
minute 4: kb swing
minute 5: rest

1612:

1612: Tuesday
STRENGTH: DL 5X2 climbing

wod: 21 15 9
push press 135/95
burpees
hang power clean
T2B

Scale: N/A
Modification: T2B – supine toes to kb

1611: Memorial Day Murph Wod

We will be running Murph on a “Show and Go” schedule Monday morning between the hours of 7:30am to 10am only.

In memory of Navy Lt. Michael Murphy, 29, of Patchogue, New York, who was killed in Afghanistan on June 28, 2005.
This workout was one of Mike’s favorites and he’d named it Body Armor. From here on it will be referred to as Murph in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

FT: With a 20/14 vest. You can partition reps any way you like.

Run 1 mi. (Zapo option?)
100 pull ups
200 push ups
300 squats
Run 1 mi. (Zapo option?)

There will be a scaled option also available.

1608: Double DT

1608: Thursday 5/25
“Double DT
10 rounds for time of:
12 deadlifts
9 hang power cleans
6 push jerks

Men use 155 lb., women use 105 lb.”

Box Notes: Monday Memorial Day schedule 7:30 am to 10am only. We will be running Murph. It is a show up and Go Day. We hope you can all make it in to represent.