Saturday, 11/8/14
No 10 AM class today. OLY Class from 10-1
Begin at 0:00
15-12-9 of
Squat Cleans 135/95
Push Jerk 135/95…
At 20:00
3 rds of:
21 Wall Ball 20/14
18 Pull ups
15 KB Swings 53/35
12 HSPU
No 10 AM class today. OLY Class from 10-1
Begin at 0:00
15-12-9 of
Squat Cleans 135/95
Push Jerk 135/95…
At 20:00
3 rds of:
21 Wall Ball 20/14
18 Pull ups
15 KB Swings 53/35
12 HSPU
6 RFT: 10 DB Thruster Press (Thruster + Push Press) 30/15 12 Pull Up 14 V- Up 16 Box Jumps 24″20″
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 3RDs 100m Run 10 BB Snatch grip deadlifts 10 Wall…
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
6 Min EMOM 100 m run 20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.
7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*