No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.
Strength:
2-Position Power Snatch (floor, knee) – RM; 85%- 90% (% of RM) X 3
Sotts Press- 3X3
4 Rounds:
4 minutes minutes work, 1 minute rest*
15 Box Jump (24/20)**
10 Wall Ball (20/14)
5 Burpees
*Complete 2 wall walks during each minute rest period.
Tony’s Sushi tomorrow night. Every 1:30 for 9 min 2 Tempo Front Squats @ 75-85%% 1 RM Tempo = 3 Seconds down, 3 second hold, explode up, 2 second pause at top. 24 min EMOM Min 1- 2 Rope Climbs 2:1 Min 2- :50 Plank Min 3- 12 Slam Balls 30/20 Min 4-…
Fancloth orders!!!! In Teams of 3 30 Min AMRAP 100 Pull-Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24″/20″ 80 Thrusters 95/65 60 Toes to Bar 60 Front Squats 115/80 40 Burpee Box Jump Overs 24″/20″ 40 Sq. Clean Thruster 135/95
uStrength/Skill: Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70% 500m row – all out Rest 2:00 3 rounds w/1:00 rest between rounds 12 wall balls (20/14#) 10 C2B 8 pushups w/feet on box 6 box jump overs (24/20″) 4 DB manmakers (45/30#) 2 wall climbs
No 5AM class tomorrow. 12 min to build to a heavy complex Snatch Grip Deadlift + Snatch High Pull + Snatch 3 RFT: 3 Snatch Complexes ( Power + H. Sq.+Sq.) 135/95 15 C2B Pull Up ( 25 Banded, 30 Ring Row) *14 min Cap* If you are planning to do the Crossfit Open,…
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…
10X1 Hi-Hang Snatch – heaviest possible, rest 60 sec. -then- For time: 15 Burpee Over-the-Box Jumps 20″ 15 Power Cleans 135/95# 15 Burpee Over-the-Box Jumps 20″ 30 Front Squats 135/95# 15 Burpee Over-the-Box Jumps 20″ 15 Push Jerks 135/95# 15 Burpee Over-the-Box Jumps 20″ Compliments of Outlaw