Monday, 12-17-12
Stremgth/Skill – Front squats 3-3-3-3-3- @ 80% Complete as many rounds and reps as possible in 12 minutes of: 155 pound Deadlift, 15 reps 15 Deficit push-ups, hands on plates 15 Box jumps, 24″ box
Stremgth/Skill – Front squats 3-3-3-3-3- @ 80% Complete as many rounds and reps as possible in 12 minutes of: 155 pound Deadlift, 15 reps 15 Deficit push-ups, hands on plates 15 Box jumps, 24″ box
3 R.F.T. “Honey Badger” – Crossfit Kryptonites Official WOD 5 Muscle-ups 10 Pistols 15 Deadlifts 275/185 20 Burpees 25 KB Swings 53/35
Strength/Skill – Find your 1 RM Squat Clean 21-18-15-12-9-6-3- Candle stick roll to a squat jump and touch (Rogue Rack) Power Cleans 95/65
Strength/Skill – Box Squat 5×5 Complete as many rounds as possible in 15 minutes of: 8 Ring dips 10 Box jumps, 24/20″ box 95/65 pound barbell Overhead walking lunge, 12 steps
Strength/Skill – Snatch Pulls 3-3-3-3-3 60% Beginner 70% Int. 80% Adv. 15 Minute AMRAP 1 Wall climb 3 Inverted burpees 5 H.P. Snatches 95/65 7 Air Squats