Monday, 10-17-16
Strength:
Front Squat reps/Back Squat reps, do this at %’s of your front squat
65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5
Reps 12-10-8-6-4-2
Deadlift 225/185
Bar Muscle Up
200m run after each set
Strength:
Front Squat reps/Back Squat reps, do this at %’s of your front squat
65% x 4/7, 75x 4/7, 80% 4/5, 85% 4/5
Reps 12-10-8-6-4-2
Deadlift 225/185
Bar Muscle Up
200m run after each set
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 8 min. E.M.O.M. Even Minute – 20 D/U’s Odd Minute – 10 Box Jump Overs 20/18 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats…
2012 Reebok CrossFit Games Chipper For time: 10 Overhead squat 155/105 10 Box jump overs 24/20 10 Thruster 135/95 10 Power clean 205/125 10 Toes to bar 10 Burpee muscle-ups 10 Toes to bar 10 Power clean 205/125 10 Thruster 135/95 10 Box jump overs 24/20 10 Overhead squat 155/105
Strength/Skill – Hang Squat Cleans 5 R.F.T. 9 – Hang Squat Cleans 155/115 3 – Legless Rope Ascents
EMOM for 12 min: min 1: 8-10 T2B min 2: 30 D/Us 5RFT Row 300 Meters 6 Power Cleans (205/145 lbs) 12 Burpee Box Step-Overs with Dumbbells (55/35 lbs) Rest 2 minutes
Strength – Hang Power Snatch 3-3-3-3-3 WOD For time: Kettlebell swing- Burpee ladder Reps of 13-12-11-10-9-8-7-6-5-4-3-2-1 13 KBS, 13 Burpees 12 KBS, 12 Burpees 11 KBS, 11 Burpees continue to 1 and 1……. 2.0/1.5 kb men 1.5/1.0 kb gals Staying Hydrated With the summer months quickly approaching, it is going to be extremely necessary to…
How we are handling the Coronavirus situation at Kryptonite: DO NOT COME TO THE GYM SICK. If you have any symptoms of illness, do not come to sweat it out. When in doubt please stay home. Same for your kiddos. Soap and water is your new best friend and your best defense against Coronavirus. Wash…