Wednesday, 12-6-17
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
Strength: 6X3 Weighted Pull Ups
Scale: Strict, Negatives
In teams of 2 perform 12 Rds of:
7 Hang Squat Cleans 135/95 –
12 Box Jumps (24/20)
12/10 Calorie Row
Break it up anyway you want.
For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…
WEAR PINK!!!! Barbells For Boobs…Heavin’ for Hooters….Jerk’n for Jugs….Weightlifting for Whoppers…. 30 Clean & Jerks for time 135/95
NO 8AM Class Saturday! Snatch Work!!! Open Workout 13.1 17 min of 40 Burpees 30 Snatches 75/45 30 Burpees 30 Snatches 135/75 20 Burpees 30 Snatches 165/100 10 Burpees Snatches 210/120 AMRAP After WOD’s are your time for skill work on “open” skills you need to personally work on (d/u’s, c2b pull ups, t2b, m/u,…
10 min EMOM 3 High Hang Power Cleans Tabatas Wall Balls 20/14 KBS 53/35 K2E Reverse Lunges