Friday, 2-26-16

9 min EMOM Min 1- :50 Push up Plank Min 2- 12/10 AAB Cal Min 3- 12 DB Push Press 50/35 24 min AMRAP 10 Bar facing Burpee 20 T2B 10 Hang Power Snatch 115/85 20 KBS 53/35 *Every 2 min 10 HR Push up*

Work up to 80% of 1RM Clean then .. EMOM for 6 min- 1 Power Clean + 1 Squat Clean @ 80% 3 Rounds: 10 TGU’s 53/35 10 Power Cleans 135/95 10 Box jumps Directly into… 21 – 15 – 9 Kettlebell Swings 70/53 1 Arm DB Snatches 50/35

Strength: Deadlifts 5X3 starting at 65% working up in weight 21-18-15-12-9-6-3 reps for time of: Toes-to-bar Hang Power Snatches 95/65 Wall Balls 20/14

Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats

8,9 and 10am classes today!!   Warm up: 2 RDs at easy pace 5 Burpee 10 Air Squats 10 Russian Swings In teams of 3 45 min running clock “Georgie” AMRAP in 21 minutes Buy-in: 65 Sit-Ups (All 3 teammates complete) 7 Burpees 11 Push-Ups 22 Kettlebell Swings (53/35) right into… “Zachary Tellier” For Time…

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 10 min for: 1 Power Clean + 1 Hang Power Clean + 1 Hang Sq. Clean + 3 Push Press Build to a moderate weight 27-21-15-9 Hang Power Snatch 95/65 C2B Pull Up HSPU 2:1 *18 min Cap*