Saturday, 9-8-18
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
For time:
50 T2B
3 Rope Climbs 3:1
50 Front Squats 135/95
3 Rope Climbs
25 Wall Climb
3 Rope Climbs
25 Deadlifts 185/125
3 Rope Climbs
Bring shin protection
35 min Cap
Strength/Skill – Thrusters 8-8-5-5-3-3 Great advice for improving one’s racked position to increase Front Squat, Thruster & All Cleans!!! 21-15-9 95/65 Barbell Burpee Squat Clean Thrusters (OUCH!!) 400m run after each round CrossFit Kryptonite Scott DeTore
Partner Wod 70 Calorie Row/ Partner Planks 70 Box Jump Overs/ Partner holds bottom of squat 70 Thrusters / Partner holds plate overhead 70 Toes to Bar/ Partner holds V-Up position 70 Thrusters 70 Box Jump Overs 70 Calorie Row 24/20, 95/65
Closed New Years Day! 7 RFT: 50 D/U 10 Bar Facing Burpee 5 Power Snatch 165/105
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps
Front Squat: 5 X 3 all sets between 83-93% Beep Test EMOM as long as Possible Between 5 and 7 reps(if you did 5 last time do 6, if you did 6 last time do 7) Thrusters Pull Ups Burpees
Sunday Funday @9:30am 4 person team…the last of our fundraiser WOD. Still time to bring something in….. Please sign up at front desk. Strength: Weighted Push ups 5X5 8 Min AMRAP- 10 Deadlifts 135/95 15 box jumps 24/20″ 15 Deadlift 185/135 15 box jumps 20 Deadlifts 225/155 15 box jumps 25 Deadlifts 275/185 15 box…