Monday 11-14-16
Strength:
Front Squat
4X6 @ 70%
20 minute AMRAP
25 wall balls (20/14#)
25 D.U.s
25 box jumps (24/20″)
25 K2E
25 pull-ups
25 jump over the bar
25 cleans (135/95#)
Strength:
Front Squat
4X6 @ 70%
20 minute AMRAP
25 wall balls (20/14#)
25 D.U.s
25 box jumps (24/20″)
25 K2E
25 pull-ups
25 jump over the bar
25 cleans (135/95#)
The back of….Deb “Shredded Wheatie” Beattie!!! Paleo Kits and Paleo Crunch are availble. Go wheat free…..All jerky is grass fed beef, the best kind of meat one can put in their body!!!! Strength/Skill – Push Press Fabuolous “50” …Mariana’s 50th Birthday…and Happy Birthday to Fabulous Phil Archer!!! For time: 50 Box jump, 24 inch box…
CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!! Skill/Strength – Hang Power Snatch 5 R.F.T. – You have 90 secs.to perform: 5 Power Snatches 2/3 of 1 RM… …with remaining time as many muscle ups as possible. 90 sec. rest CrossFit…
Strength 12min EMOM- 25 d/u + 3 Deadlift 70-85% of 1 RM WOD Buy in 100 Push up then… 15-12-9-6-3 Power Clean 135/95 Pull Up Front Squat 135/95 Pull Up *Scale as needed*
8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Warm up 2 RDs 8 BB Snatch Grip Deadlifts 8 BB Hang Power Snatch 8 BB OHS 8 Burpee 5 min EMOM 3-position Power Snatch (High Hang, Above knee, Floor) start @ 40% 1 RM Power Snatch *use this as a primer for the next work* rest 2 min Every 1:30 for 9 min 1…