Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning.
Strength/Skill – C & J 5 x 1
EMOM for 28 minutes:
Minute 1: 5 Clean and Jerks
Minute 2: 6-9 Pull Ups
Minute 3: 15-30 Double Unders
Minute 4: 12-15 Sit Ups
Repeat for a total of 7 rounds.
Closed! Enjoy your families!!! Friday: 9AM Class, 4 and 5PM Class.
Strength/Skill – Push Jerk 10 – H.S.P.U.’s 20 – Wall Balls 20/14 30 – Knees to Elbows 40 – Push Jerks 135/95 50 – KB Swings 53/35 60 – Double Unders
Strength/Skill – Mid Thigh Power Snatch 3 x 5 5 min A.M.R.A.P. 8 D.B Snatches 45/25 8 One arm D.B.Lunges 45/25 Rest 3 mins. 5 min A.M.R.A.P. 5 Thrusters 95/65 5 S.D.H.P 95/65 Rest 3 mins. 5 min A.M.R.A.P. 25 D/U’s 10 Burpess (Hopping on to a 25 lb. plate) Three Seperate scores (i.e.) 3/5/9
Strength: Deadlift 5×6 60-80% of 1RM Every 4 min for 24 min- 20 Wall Ball 20/14 15 Burpee to plate 10 t2b *Scale reps to 15-12-9 per rd* *Time cap is 3min per round. Rounds are meant for a sprint*”
Deadlifts 6X3 @72.5% 20 min AMRAP 50′ Walking Lunge – Double KB Front Rack 53/35 25 T2B 50′ Sled Push 90/45 25 Hand Release Pushups
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please brig something in for our troops!!! For Time: 21-15-9 2 KB walking lunge 53/35 KBS 53/35 rest 2 min 15-12-9 Pistol Ring Row rest 2 min 9-6-3 Power Clean 155/105 Push…