Wednesday, 6-28-17
Strength
3-Position Clean (floor, below knee, above knee) + 1 Jerk
60%, 65%, 70%, 75%, 80%, max
14 Min Amrap
40 Reverse Lunges
30 T2B
20 Push Presses 115/75
Strength
3-Position Clean (floor, below knee, above knee) + 1 Jerk
60%, 65%, 70%, 75%, 80%, max
14 Min Amrap
40 Reverse Lunges
30 T2B
20 Push Presses 115/75
20 Min Skill Work For time: 50 Box Jump 24″/20″ 100 D/U 10 Hang Clean & Jerk 95/65 100 D/U 50 Cal Row 10 Hang Clean & Jerk 100 D/U 50 Burpee 10 Hang Clean & Jerk 100 D/U *25min Cap*
CrossFit Kids has arrived! Do you want your child to be a Kryponite Kid?? E-mail Coach Katie at kboyle@student.sjcny.edu or come down to the gym Saturday 1/19 from 8-10am for more information and to sign up. 3-6 years 6-6:30pm on Tuesday 10-10:30am on Sunday 7-10 years 6:30-7pm on Tuesday 10:30-11:00am on Sunday 11-14 years 3:15-4pm…
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105
Strength: Deadlifts 10,10,8,6,4 2 Rounds for time of: 20 Deadlifts 185/135 15 Box Jumps 10 Muscle-ups
“Blake” Four rounds for time of: 100 foot Walking lunge with 45lb plate held overhead 30 Box jump, 24 inch box 20 Wallball shots, 20 pound ball 10 Handstand push-ups U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia,…
Strength/ Skill – EMOM 10 mins Even min – 10 Med Ball Cleans. Odd Min 5 Strict HSPU’S Three rounds for time: Run 400m 21 Power snatch, 75# (55#) 3 Rope climbs