WOD & WINE

Strength: E2MOM for 20 min 5 Back Squats *start @ 60% and build 12 min AMRAP 6 Bar Muscle Ups ( 8 Pull Ups + 12 Dips) 10 OHS 115/85 14 Wall Balls 20/14

This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…

9AM class only today! Partner Wod 35 min EMOM Min 1 Wall Climbs Min 2 Front Rack Lunges 95/65 Min 3 T2B Min 4 Burpee Pull Ups Min 5 Squat Clean Thrusters 95/65 1 person works for 30 sec while the other partner rests, then switch. Score = Total Reps

Strength/Skill – EMOM x 10: 3-5 Overhead “Pause” Squats (hold bottom for 3 full seconds) – not about going heavy, but improving your bottom position. So you will be going pretty light. AMRAP 15: 100m KB Farmer’s Carry 3 KB Cleans 6 KB Push Presses 9 KB Front Squats You choose the weights. Focus on…

No Classes Saturday. We will be doing the Stan Wong 5K in E. Moriches. 7X1 3-Position Snatch – heaviest possible, rest 60 sec. *Notes: Position #1 is the low-hang – approximately 2″ from the floor. Position #2 is the traditional hang (just above the knee), and position #3 is the hi-hang (mid-way down the thigh….

25 min to complete: 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×12 sing leg weighted glute bridges (12 each leg) 4×8 Seated DB lat raises (8 each arm) 4 Plank Circles   “Karen” 150 Wallballs 20/14 *15 min Cap*