Saturday, 10-1-16
no 8AM class today!!
5RFT
400m Weighted Run 20/14
10 Push Presses (95/65lbs)
10 Box Jumps (24/20″)
10 Sumo Deadlift High Pulls (95/65)
10 Wall Balls 20/14
no 8AM class today!!
5RFT
400m Weighted Run 20/14
10 Push Presses (95/65lbs)
10 Box Jumps (24/20″)
10 Sumo Deadlift High Pulls (95/65)
10 Wall Balls 20/14
You win Phil….9AM today!!! Death by shuttle run Strict Press 3-3-3-3-3 reps Push Press 2-2-2-2-2 reps Push Jerk 1-1-1-1-1 reps Cleans 1-1-1-1-1
Strength/Skill – 15 min to establish a 1RM of the following complex: 2 Clean Pulls (not high pull) + 1 Clean & Jerk. 3 R.F.T 200m Weighted Run 45/25 D.B. 10 Left Handed O.H. Walking Lunges 45/25 10 Right Handed O.H. Walking Lunges 45/25 15 Left Handed D.B. Snatches 45/25 15 Right Handed D.B. Snatches45/25
Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…
JC’s Feb 17. Strength: DB Bench Press 6×8 25 RFT: 2 Sq. Snatch 135/95 4 Bar Facing Burpee *20 min CAP*
Strength- 12 min emom: Slow snatch grip deadlift + low hang power snatch Climbing in weight WOD- 12 min amrap 15 burpee 12 wall ball 9 pull up
Strength: Front Squat – 2×5 Empty Bar 2×5 @55% 1×5 @60% 2×3 @65% 2×3 @70% Push Press + Push Jerk 3 push press +2 Push Jerk Build to a heavy complex for 10 min 3 RFT- 10 KBS 70/53 12 Slam ball 30/20 150′ 2-DB Oh Walk 45/30 *9 min Cap* Meant to be an…