Monday, 11-23-15
Closed Thanksgiving. 9am class Friday.
WOD
18 min AMRAP:
10 weighted step up and overs 45/30
12 KBS 53/35
20 hollow rocks
Strength-
Back squat
8 reps@65%
6 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
Closed Thanksgiving. 9am class Friday.
WOD
18 min AMRAP:
10 weighted step up and overs 45/30
12 KBS 53/35
20 hollow rocks
Strength-
Back squat
8 reps@65%
6 @ 70%
6 @ 75%
4 @ 80%
2 @ 85%
1 @ 90%
Strength/Skill – Back Squat 2-2-2-2-2 25-20-15 Power snatch 95/65 Ring dips
Partner WOD For Time. 1 person works at a time. “”Diane”” 21-15-9 DeadLift 225/135 HSPU “”Grace”” 30 Clean & Jerk 135/95 “”Isabel”” 30 Snatch 135/95 “”Jackie”” 1000m Row 50 Thruster 45/35 30 Pull Ups
Strength/Skill – Front Squat 5-3-1, 5-3-1 Three rounds for time of: 135 pound Hang power clean, 15 reps 15 Burpees
Strength Work up to a heavy triple power snatch You pick : Cindy (20 Min AMRAP) 5 Pull up 10 Push Up 15 Air Squats OR… Mary (20 Min AMRAP) 5 Handstand push-ups 10 1-legged squats 15 Pull-ups
Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…