Tuesday, 3-19-19
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Back Squat
5×5 @ 70-80% of 1 RM
For time:
50 Strict Pull Ups (Kipping is not allowed)
100 Air Squats
50 Jumping Pull Ups
100 Air Squats
50 Knee Raises
100 Air Squats
*18 min cap*
Christmas Eve Hours: 6,7,& 8AM. No PM Classes. Closed Christmas Day. 5 RFT 5 hspu 10 PC 135/95 15 burpee 20 kbs 53/35 25 wall ball Rest 3 min between rds
Strength: EMOM for 12 min 2 Pause Squats w/3 second pause in the bottom start @50% 1RM “NATE” 20 Min AMRAP 2 Ring Muscle Ups (4 c2b + 4 Dips) 4 HSPU 8 KBS 70/53
Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite
With a 30 min running clock: 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 115/85 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 135/95 rest 3min 8 Min AMRAP 15/12 Cal Row 10 Pull Up 5 Power Snatch 155/105
Wod and wine Friday 5 and 6pm classes. Bring a friend. Sign up for Murph. Friday will be your last day to order from fancloth. www.fancloth.com/c/474809 Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 55% 4 Reps @ 75% 8 Reps @ 65% 4 Reps @ 80% 8…
Strength/Skill – KB Swing efficiency 4 rounds for total time of: 30 KBS 24/16kg 10 Squat Clean to Thrusters 95/65# 15 Burpees -Rest 2 minutes.