Friday, 5-30-14

Strength: Deadlift 10@50% 10@55% 8@60% 8@65% 6@70% of 1RM For time: 150-120-90-60-30 D/U 50-40-30-20-10 Med Ball Clean 20/14

Holiday schedule: July 4th and 5th : 7,8,9 am only!   5 RFT: 14/10 Cal Row 21 T2B 28 DB Snatch 50/35 *25min Cap*

Please don’t forget to sign up for Christmas Party. It will be Dec 14th. $20.00 pp, BYOB! Deadlifts 6 sets Sets 1-3: 5 reps @ 40,50,60% of 1RM Set 4-6: Working sets: 3 reps @ 65, 75, 80% 0f 1RM Saved by the Barbell 3 Rds for max reps 1 min Burpees 1 min Wall…

Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders.   Every 2 min for 10 min 5 Strict Press Build to a Heavy 5 “Karen Meets Annie” for time: 30 Wall Ball 20/14 50 D/U 50 Abmat Sit-ups 30 Wall Ball 40 D/U 40 Abmat Sit-ups 30 Wall Ball 30 D/U…

Strength/Skill -Clean High Pulls (I know we did Cleans yesterday)-We are working to get under the bar faster. 21 – 18 – 15 – 12 – 9 – 6 – 3 reps for time: Sumo deadlift high pull, 75/55 Push press, 75/55