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    Getting Started

    At CrossFit 516, you won’t be on your own, winging it, like at typical gyms. You’ll get individualized...

  • CrossFit 516 - Open WOD 13.4

    What is CrossFit?

    CrossFit is many things. Primarily, it’s a fitness regimen developed by Coach Greg Glassman over several decades. He...

  • Thursday, April 24

    Endurance  

    A)

    400m run

    3 minute stretch

    5 rounds :

    10 second of in place high knees (working on speed)

    20 sec rest

    3 minute stretch

    200m sprint (second stop sign)

    walk back

     

    B)

    4 sets:

    200m @ 80-90% (second stop sign) fast!

    200m @ 60-70% (about wod pace, maybe less)

    rest 2-3 minutes

     

    C)

    2 sets:

    200m sprint (100m increments/first stop sign)

    2 minutes rest

     

    D)

    800m walk

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  • Thursday, April 24

    Olympic Lifting
    A.
    6 Sets
    Hang snatch pull x3 + Hang snatch x2

    B.
    3 sets
    Sotts press x10
    C.
    4 sets
    Overhead squat x2 @55×2

    D.
    Snatch Deadlift x3 @105-110%

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CrossFit Kids Long Island