5 min EMOM:
3-Position Muscle Snatch (floor, below knee, above knee)
3 Overhead Squats
Rest 1 Minute
7 min EMOM:
1 Power Snatch + 1 OHS + 1 Sq. Snatch
18 min EMOM
Min 1 – 18/14 Cal Row (10/8 AAB Cal)
Min 2 – 10 Hang Power Snatch 75/55
Min 3 – 12 T2B
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*
10 Min EMOM 2 Push Presses + 1 Push Jerk Work up to a heavy complex 5 RFT 6 MU 5 Power Cleans 185/125 4 Front Squats 3 Push Jerks
Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….
Strength/Skill – Hang Squat Snatch 5 R.F.T. 5 Hang Squat Snatch 95/65 10 Burpee Box Jumps 24/20 15 Toes Through Rings CrossFit Kryptonite
Skill – See Whiteboard at Gym 4 R.F.T. 1 Rope Ascent – BRING SOCKS 5 Clusters 95/65 10 Inverted Burpees 15 K.2.E 200 m Run 1 Cluster = 1 Power Snatch, 1 Back Squat, 1 BHN Split Jerk, 2 O.H. Walking Lunges Saturday is the partner WOD.…..did you put your partner on lay-a-way???? CrossFit Kryptonite…
SCHEDULE CHANGES SCHEDULE CHANGES SCHEDULE CHANGES Effective Monday, 8/29/11 – No more 3 O’Clock afternoon classes. NEW SCHEDULE effective Thursday 9/8/11 M-W-F AM CLASSES 6-7AM, 7-8AM, 8-9AM, 9-10AM T -TH AM CLASSES 5-6AM, 6-7AM ALL PM CLASSES 4-5PM, 5-6PM, 6-7PM NO MORE 10:00 AM CLASSES EFFECTIVE 9/8/11 Strength/Skill -Weighted Push-up 5-5-5-5 Every minute on the…