Strength/Skill – Push Press 5-5-3-2-1
7 min A.M.R.A.P.
5 – Power Snatches 95/25
10 – Ab -Mat S/U’s
15 – K.B.Swings 70/53
Rest one min.
7min A.M.R.A.P.
5 – Pull-ups
10 – Push-ups
15 – Squats (Everybody will have a medicine ball)
Strength: 1 Strict Press + 2 Push Presses + 3 Push Jerks X 5 12 MINUTE AMRAP 5 PUSH PRESS 135#/95# 10 BOX JUMPS 24″/20″ 30 DOUBLE UNDERS
30 minute AMRAP of: Jackie 1000m Row 50 Thrusters (45/35 pound) 30 Pull-ups Then Karabell 10 rounds 3 Snatches (135/90 pounds) 15 Wall Ball (20/14lbs @ 10″/8″ target) Then AMRAP of Cindy in the remaining 30 minutes: 5 pull-up 10 push-up 15 squat Your result is rounds of Cindy completed.
Strength: Back Squat 75% x3, 80% x3, 85% x2, 90% x1, 95% x1, (95+% x1) x3 WOD: 27-21-15-9 Wall Ball 20/14 Push Press 105/75
Strength: Thrusters 10×3 Thrusters from a rack Heavy 3 Rep (not a max) 5 RFT 75 D/U’s 2:1 8 S2O 115/85 10 Deadlift 12 t2b *25min Cap*
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks 30 D/Us 10 HSPU 15 Cal Row…
Strength/Skill – 3 Position Power Snatch Above Knee, Below Knee, Floor – 65%, 70%, 75% On the minute for 16 minutes: Even minutes: 4 Back squats 185/135 Odd minutes: 1 Rope climb