Saturday, 4-23-17

Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever.     Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…

Tony’s Sushi tonight @7pm.   10 min EMOM 2 Split Jerk *work up to heavy double* 5 RFT: 25/20 Calorie Row 50 D/U 3:1 3 Rounds of “The Chief” 155/105 *25 min Cap* 1 Rd of “The Chief”: 3 Power Cleans + 6 Push-ups + 9 Air Squats

Strength/Skill – EMOM – 6 Mins – 2 TnG Power Snatches +  1 O.H.S. – Starts @:15 mins past the hour.. 5 Rounds: -10 Power Snatch 95#/65# -10 Pull Ups -10 Pistols(Sub 30 Squats Or Banded Pistols) -10 Handstand Push Ups(Several Scaling Options) *20 Minute Cap*

Back Squat Build to a 2 rep max in 15 min “”Nasty Girls”” 3 rounds for time of: 50 Squats 7 Muscle-ups 10 Hang power cleans 135/95

12 Min EMOM Min 1- 50 D/U Min 2- 3-positioin Sq. Clean & 1 Split Jerk ( choose your weights) 3 RFT 50 Squats 40 Sit Up 30 DB Snatch 50/35 20 Push Up *20min Cap*

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…