Friday, 12-20-14
Strength:
Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1
30 Pull Ups
30 D/U’s
30 Front Squats 115/75
30 D/U’s
30 K2E
30 D/U’s
30 K2E
30 D/U’s
30 Front Squats
30 D/U’s
30 Pull Ups
Strength:
Snatch Grip Deadlifts: 5-5-4-4-3-2-1-1
30 Pull Ups
30 D/U’s
30 Front Squats 115/75
30 D/U’s
30 K2E
30 D/U’s
30 K2E
30 D/U’s
30 Front Squats
30 D/U’s
30 Pull Ups
Please be advised, due to a septic problem, classes will be cancelled until further notice. Please spread the word. Thanks
Squat Clean Set 1: 21 reps Set 2: 15 reps Set 3: 9 reps Set 4: 6 reps Set 5: 3 reps Set 6: 1 rep Set 7: 1 rep Set 8: 1 rep Start at about 50% of your 1RM and increase each set by 10% The goal is to do each set unbroken….
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
With Partner 30 Min AMRAP 400 m Row 30 Box Jumps 24/20 20 Thrusters 75/55 10 Man Makers 53/35 Break reps up anyway you like
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…
Don’t forget to register for 31 Heroes. See link on our FB page. 5 Rounds for time: 75 Double-unders 15 Burpee Chest to bar Pull-ups