Wednesday, 5-31-17

Strength: Snatch – 80%x2, 85%x2, 90%x2x2 Snatch Pull – 110%x2, 115%x2, 120%x2x2 Master’s Online Qualifier 2017 2 rounds for time: 10 deadlifts, 315/ 225 20 deficit handstand push-ups, 4.5-in. deficit 30 front squats, 95/65

Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…

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…

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…

Perfect Squats: 3X10 @ 60% (SLOW) For Time – 5 Rope Climbs 15 Deadlifts 315/225 25 Pull ups 35 Wall Balls 20/14 45 Burpee 90 ft, farmers carry w/plates 45#/25#(Yes, two plates)

Roxanne 15 min to complete 6×8 DB Bench Press You choose weights For time – 50 DB Deadlifts 50/35 25 HSPU 2:1 30/25 Cal Row 40 DB Deadlifts 20 HSPU 2:1 30/25 Cal Row 30 DB Deadlifts 15 HSPU 2:1 30/25 Cal Row *20min Cap*