Tuesday, 01/28/14
Strength/Skill:
Deadlifts Tempo 1:0:4:1 4X3
10 min
Ascending ladder:
1 T2B
1 Snatch 115/75
1 Burpee (over the bar)
2 T2b……
3RDs
10 GHD Sit ups
10 V-sits
10 Med Ball Wall Balls
Strength/Skill:
Deadlifts Tempo 1:0:4:1 4X3
10 min
Ascending ladder:
1 T2B
1 Snatch 115/75
1 Burpee (over the bar)
2 T2b……
3RDs
10 GHD Sit ups
10 V-sits
10 Med Ball Wall Balls
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
Christmas party is Dec 15th. $20.00 per person. Sign ups at the front desk. Every 2:00 for 18 min 1 Power Clean + 3 Hang Power Clean + 1 Hang Sq. Clean For time: 60 Deadlifts 135/95 45 OHS 135/95 30 S2OH 135/95 *20 min Cap*
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 10 min EMOM Even – 5 Hang Power Cleans 155/105 Odd – 10 Slam Balls 30/20 3 RFT 20 Wall Ball 20/14 20 SDHP 95/65 20 Box Jump Overs 24″/20″ 20 Thruster 95/65 60 D/U 3:1…
AMRAP 5 of Thrusters: 25 reps at 95/65 25 reps at 115/80 AMRAP at 135/95 3 min Rest AMRAP 5 of Hang Power Clean: 25 reps at 135/95 25 reps at 155/105 AMRAP at 185/135 3 min Rest AMRAP 5 of Dead Lift: 25 reps at 185/135 25 reps at 225/155 AMRAP at 275/185 *Scale…
Every 1:30 for 9 min 3 Front Squats @ 85+% of 1 RM (Warm up to 85% before time starts) For time: 150 D/U 3:1 30 Thruster 115/85 30 Pull Up 2:1(banded or RR) 30 HSPU 2:1 20 Thruster 135/95 20 C2B (25 P/U, 30 Banded, 40 RR) 20 HSPU 2:1 10 Thruster 155/105 10…
Strength/Skill – Find 1 RM Power Clean 10 Minute AMRAP: 7 Hang power cleans (50 % of 1RM HPC) 7 Bar facing burpees 5 K.2.E./T.2.B Complex – 1 K.2.E. / 1T.2.B. = 1 Rep