Wednesday 10-14-15
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 Min AMRAP-
15 Sit Up/10 GHD sit up
10 Goblet Squats 70/53
20 Walking Lunges
7 Min AMRAP-
6 Push Press 155/105
12 t2b
Strength-
3 position cleans:
1st rep from floor,
2nd rep from hang,
3rd rep from high hang.
work up to (60%x1+1+1, 65%x1+1+1, 70%x1+1+1) x3
*Scale as needed*