Wednesday 9-30-15
16 Min EMOM :
Even – 4 Power Snatch 115/85 + 4 burpee over bar
Odd – 5 DB Thruster 40/20
Rest 4 Min
16 Min EMOM:
Even – 250/200 m Row
Odd – 6 Strict HSPU
16 Min EMOM :
Even – 4 Power Snatch 115/85 + 4 burpee over bar
Odd – 5 DB Thruster 40/20
Rest 4 Min
16 Min EMOM:
Even – 250/200 m Row
Odd – 6 Strict HSPU
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
Strength/Skill – Push Jerk Technique (Yes we are a hurting a little in that dept.) Partner WOD 3 RFT 10 C&J 135/95 250m Row 40 Air Squats 8 C&J 135/95 350m Row 30 Air Squats 6 C&J 450m 20 Air Squats CrossFit Kryptonite
PARTNER WOD SATURDAY Strength/Skill – Snatch grip halting deadlifts 2-2-2-2-2 20 up and over box jumps 24/20… ….then 15-12-9-6-3 toes to bar 6-5-4-3-2 wall climbs
5AM class Wednesday and Thursday. We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM…
Happy Bithday Jessie D. Strength/Skill – Bench Press work up to 3 rep. max. 21-15-9 Power Cleans 135/95 Bar Facing Burpees CrossFit Kryptonite
WOD- 6 RFT: 8 Burpee Broad Jump 16 Overhead Walking Lunge with Medball 20/14 24 Weighted Sit Up 45/30 Strength – 3″(35# plate) Deficit Deadlift 6×4