Monday, 5-1-17
Strength: 6X3 OHS
Work up to a heavy triple.
3 rounds for time:
Run 400 meters
12 Power Snatch (155/105)
21 GHD Situps/ Weighted Sit Ups 35/25
Strength: 6X3 OHS
Work up to a heavy triple.
3 rounds for time:
Run 400 meters
12 Power Snatch (155/105)
21 GHD Situps/ Weighted Sit Ups 35/25
25 min to complete 4×10 Bench Press 4×12 DB Flys 4×15 BandedTricep Pull down 4×12 Dips 4×8 French Press 7 min AMRAP 5 Deadlifts 185/125 10 HR Push Up 15 Alt. DB Snatch 50/35
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…
Christmas Party Dec. 17th. Please sign up at front desk. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 3 Rounds: 500 Meter Row 12 Hang Power Cleans (155/105) 50 Double-Unders
PARTNER WOD SATURDAY !!! RESERVE A PARTNER IN ADVANCE !!!! Workout of the Day A. Three sets of: Walking Lunges with DBs x 20 steps @ 1010 Tempo – (See Bottom for Explanation) (use the heaviest DBs you can handle while following the tempo prescription) Rest 60 seconds Side Plank Hold x 30-45 seconds each…
Saturday 8 and 9 AM only. Strength/Skill: Push/Split Jerk 3 @ 70% 3 @ 80% 2 @ 90% Every 2 min for 10 min 2 @ 80% of 1RM. 4 RFT 400m run 12 HSPU 16 Ring Dips 20 KB Swings 53/35