Wednesday 10-27-15
32 Min EMOM-
Min 1: 10 Wall Balls 20/14
Min 2: 5 Sq. Cleans (you choose weight)
Min 3: 10 Burpee
Min 4: 20/15 Cal Row
10 Min Handstand Work
32 Min EMOM-
Min 1: 10 Wall Balls 20/14
Min 2: 5 Sq. Cleans (you choose weight)
Min 3: 10 Burpee
Min 4: 20/15 Cal Row
10 Min Handstand Work
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Power Clean Clean Complex – Power clean / Hang power clean / Hang squat clean…
Strength: 6 X 1 C&J at 80% 4RFT 10 Thrusters 95/65 20 KBS 53/35 30 D/U’s M/U practice
Strength: Deadlifts 5-5-4-3-3-2 3 RFT 20 Cal Row 50 Jumping Pull Ups 20 Thrusters 95/65
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
Strength/Skill – Power Clean Find your 1 RM – Your 1 RM is w/ good technique. Once technique goes out the window….your 1 RM is 10 lbs. less!!!!! For Max Reps: Max reps of High hang power clean (60% of 1RM Power clean) in 1 minute Max reps of Box jump (24/20) in 1 minute…
12 E2MOM 4 Tempo Deadlifts Tempo= Stand, pause at top 2 seconds, down 5 seconds, no pause at bottom. For time: 10 rds of C2B “Cindy” ..then… 50/35 Cal Row 30 Deadlifts 250/175 *18 min Cap*