Saturday, 3-9-19
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
19.3
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
50-lb. dumbbell, 24-in. box
Time cap: 10 minutes
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Deadlifts: 10 @ 50 10 @ 65 6 @ 75 8 @ 80 6 @ 85 4 @ 90% of 1RM 3RFT…
For times: 0:00-7:00 50 HSPU rest 3 min 10:00-16:00 50 Burpee to Plate rest 4 min 20:00-30:00 10 min AMRAP 20 Back Squats 135/95 (from ground) 20 Good Mornings 20 Push Up
Warm up: 2RDs at easy pace 10 Air Squats 10 Lunges :30 Squat Hold 12 min to complete: Back Squats 5×5 @ 75% For time 200 Flutter Kicks 100 Sit Ups 80 Hollow Rocks 60 Reverse Sit Ups 40 V-Ups 200m DB Front Rack Walk 50/35 400m Run *25min Cap*
Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore
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
Warm up: 2rds at easy pace 5 behind neck snatch grip push press 5 good mornings 5 mid shin muscle snatch 5 Sotts press w/PVC 14 min Clock- 5 Min EMOM 3-Position Power Snatch (Floor, below knee, above knee) Min 1 – 45% Min 2 – 50% Min 3 – 55% Min 4 – 60%…