Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…
We are having sign ups for the Snatch Clinic with JP now. It is on Oct.17th @10am. Cost is $40.00. WOD- 5 RFT: 15 Power Snatch 75/45 6 TGU 45/30 400m Med Ball Carry 20/14 Strength- Front squat: 70% 5×5 *Scale as needed*
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
WOD: 3RFT- 30 Ring Push up 20 Wall Balls 20/14 10 DB Squat cleans 35/20 60 D/U Strength: Back Rack Step Up 5×6(3 each leg)