Thursday, 5-9-19
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Warm into your first weights..
Back Squat Waves
Every 1:30 for 6 sets (9 min)
8 Reps @ 60%
4 Reps @ 72.5%
8 Reps @ 70%
4 Reps @ 77.5%
8 Reps @ 80%
4 Reps @ 82.5%
5 RFT:
12 Devil Press 50/35
6 BMU (15 C2B & 10 Dips)
Strength/Skill – Deadlift 5 X 2 5 Rounds 5 Power Snatch 135/95 10 KB Swings 53/35 15 Box Jumps 24/20 100m Sprint Rest 1:1
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
“Zimmerman” Complete as many rounds as possible in 25 minutes of: 11 Chest-to-bar pull-ups 2 Deadlifts, 315 pounds 10 Handstand push-ups U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on…
Push Press Min 0-5 Build to 10 RM Min 5-10 Build to 5 RM Min 10-15 Build to 1RM 15 Min AMRAP 12 BJO 24/20 12 Weighted Sit Ups 35/25 12 Hang Power Snatches 75/55
Thank goodness the world didn’t end so we can still WOD!!!!!!!!!!!! CLOSED CHRISTMAS EVE & CHRISTMAS DAY. SEE YOU WEDNESDAY THE 26TH. MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS MERRY CHRISTMAS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS HAPPY HOLIDAYS GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Here is The 12 days of Christmas WOD…….
8 and 9am classes today!! 1500m Partner Row 1 person rows while the other holds plate over head. Switch when needed. 45/25 5RDS with a partner 1 Min ME Single arm KB SWINGS 1 Min ME V-ups 1 Min ME Burpees 1 Min ME Clean & Jerk 135/95 1 Min ME Box Jumps ** 1…