Saturday, 4-7-18
For time-
100 Wall Balls 20/14
80 Sit up
60 Weighted Walking Lunges 45/30
40 DB Snatches 45/30
20 Man Makers 45/30
For time-
100 Wall Balls 20/14
80 Sit up
60 Weighted Walking Lunges 45/30
40 DB Snatches 45/30
20 Man Makers 45/30
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Strength/Skill – Hang Power Clean 5×2 Complete as many rounds as possible in 15 minutes of: 5 C.2.B. Pull-ups 10 H.R.Push-ups 50 Squats
Strength 6×6 alt Plank rows *See Hannah for instructions* WOD 7 RFT- 6 Alt. Pistols 9 Push Press 115/85 12 Box Jumps 24″/20″
6 Min EMOM 100 m run 20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 10 min for: 1 Power Clean + 1 Hang Power Clean + 1 Hang Sq. Clean + 3 Push Press Build to a moderate weight 27-21-15-9 Hang Power Snatch 95/65 C2B Pull Up HSPU 2:1 *18 min Cap*
Strength/Skill – Hang Snatch ( Yes ,Squat) 21-15-9 Hang Squat Snatch 55-65% of 1 RM Burpee Box Jump (Up & Over) 24/20