CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!!
Skill/Strength – Hang Power Snatch
5 R.F.T. –
You have 90 secs.to perform:
5 Power Snatches 2/3 of 1 RM…
…with remaining time as many muscle ups as possible.
90 sec. rest
CrossFit Kryptonite Scott DeTore
Strength/Skill – Shoulder Press 3-3-3-3 2!-15-9 Deadlifts 225/185 Wall Balls 20/14 30 Double Unders
WOD AND WINE TONIGHT! Bring a Partner!!! For Time – Run 800m(Scale row 1000m) 155/105 pound Clean and jerk, 21 reps Run 400 meters(Row 500m) 155/105 pound Clean and jerk, 21 reps Run 800 (row 1000m) *Scale as needed*
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Strength: Deadlifts 5X5 All 5 sets should be at your 5RM Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team
No classes, Running the Riverhead Survival Race….come on down!!!!
Please do not leave your wallets or handbags in your cars!!!! Christmas Party Saturday at 7PM. Please let me know if you are coming. GYM WILL BE CLOSED SUNDAY! 4 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang…