Friday, 9-13-19
Front Squat every 90 sec -15 min
2×10 w empty bar
3×5 @50% of 1RM
3@65
3@70
3@75
3@80
3@80
21-15-9-15-21
Alt DB Snatches 70/53
12-9-6-9-12
TGU 53/35
Front Squat every 90 sec -15 min
2×10 w empty bar
3×5 @50% of 1RM
3@65
3@70
3@75
3@80
3@80
21-15-9-15-21
Alt DB Snatches 70/53
12-9-6-9-12
TGU 53/35
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Crosffit Total – 15 Min to Establish 1RM Back Squat 15 Min to Establish 1RM Strict Press 15 Min to Establish 1RM Deadlift
Strength: Deadlifts: 3-3-3-2-2-1-1 working up to a heavy single 2011 CrossFit Games Regional Workout 6 For time: Row 20 calories 30 Burpees 45 pound Two-arm dumbbell ground-to-overhead, 40 reps 50 Toes to bar 100 foot Walking lunge with 45lb plate held overhead 150 foot Sprint
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 CONGRATULATIONS BOBBY C. !!!!!!!!!! BOB PAST HIS LEVEL…
Strength: Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom 10 Rounds for time of: 30 Double-unders 10 Alt. Pistols 10 Alt. DB/KB Snatches
Happy Birthday Alexander!!! Death by Sit Ups 5 1st min 10 2nd min 15 3rd min….. 5 RFT 5 Power Cleans 135/95 10 Push Ups 15 Jerks 135/95 20 Pull Ups rest 1 min