Saturday, 2-29-20
3 Rds each, then rest
30/24 Calorie Row
30 Push Ups
rest 2 minutes
30/24 Calorie Row
30 Wall Balls
rest 2 minutes
30/24 Calorie Row
50′ Overhead DB Walking Lunge – Right Arm
50′ Overhead DB Walking Lunge – Left Arm
3 Rds each, then rest
30/24 Calorie Row
30 Push Ups
rest 2 minutes
30/24 Calorie Row
30 Wall Balls
rest 2 minutes
30/24 Calorie Row
50′ Overhead DB Walking Lunge – Right Arm
50′ Overhead DB Walking Lunge – Left Arm
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*
1. Track Session 3x400m, on the 3 minute – attempt to hold the same pace for all three sets. 2. 4 RFT: 20 Burpees 30 KBS, 70/53 40 Sit ups 50 Squats Rest Exactly 2 minutes between rounds. 3 Rds. Beginner – 4 Rds Int. – 5 Rds. RX
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
With a partner- 5 RFT : 1000m Row 5 Rds of “Mary” Mary = 5 HSPU 2:1 10 Alt. Pistols 15 Pull Up (20 Banded, 25 RR)
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…
CrossFit Total You have 15 min to find your 1RM on… Back Squat Shoulder Press Deadlift