Wednesday, 1-25-17
Strength:
Snatch High Pull 5-5-3-2-1
Snatch Balance 5-5-3-2-1
5 min EMOM
5 Snatches @ 60%
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Strength:
Snatch High Pull 5-5-3-2-1
Snatch Balance 5-5-3-2-1
5 min EMOM
5 Snatches @ 60%
Open Wod 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/90
10 M/U’s
Please bring a sweat towel!! With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Please bring a sweat towel!! With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!
Please bring a sweat towel!! With a partner complete for time: 1200m row 100 Burpees 300 Single Unders 800m run 100 med ball twists 300 mountain climbers 1200m row
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Warm up 2 RDs 8 BB Power Snatch 8 BB OHS 8 BB Thruster 8 Banded pull aparts 8 Dislocates (squat position) 8 Banded Rows E2MOM for 18min Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch start at 50% of lightest movement and build to a heavy complex For time – 75…
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
20 Min EMOM 40 Double-under 15 Push Ups 15 Weighted Sit Ups 15 Pistols Skill Work!!!