Wednesday, 1-21-15
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday.
Strength:
Snatch Pull 5-5-3-2-1
EMOM for 6Min
5 Snatch Balance
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
Yoga Sunday. 10:30 $15.00 drop in. 2 RDs 15 Reverse Hypers 10 Slam Ball 10 DB Push Press Deadlift 3×3 @ 80% 3×2 @ 85% 3×1 @ 90% 16 Min AMRAP- Ladder by 2’s 2 Push Press 135/95 2 Toes to Bar 2 Box Jump Over 24″/20″ 4 Push Press 4 Toes to Bar…
28-21-15-9 Power Clean 115/85 Dip Push Jerk 115/85 *EMOM 3 Burpee* *start with burpee*
Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…
Strength/Skill -5×3 Back Squat (heavy) 13 min A.M.R.A.P. 8 Burpees over the bar 10 Deadlift 135/95 12 Box Jumps 24/20
Power Snatch + Sq. Snatch – 2+2 x 5 @60-75% 1RM PS (Drop between each rep. Perfect set up before lifts) 10-1-10 Burpee to plate Weighted Sit Up 45/30