Friday 10-27-17
Strength:
Back Squat
10 @ 50%
10 @ 60%
6 @ 65%
6 @ 70%
4 @ 75%
Strict Press
3×5
Push Press
3×3
Push Jerk
3×1
7 Min AMRAP
3 Hang Power Clean 135/95
3 S2O 135/95
6 Burpee over bar
Strength:
Back Squat
10 @ 50%
10 @ 60%
6 @ 65%
6 @ 70%
4 @ 75%
Strict Press
3×5
Push Press
3×3
Push Jerk
3×1
7 Min AMRAP
3 Hang Power Clean 135/95
3 S2O 135/95
6 Burpee over bar
Strength – Weighted Pull-ups 3-3-3-3-3 W.O.D. – “Karen” For Time – 150 Wall Balls Three Minute rest Tabata Sit-ups
Warm up: 2 RDs at easy pace 100m Run 10 BB Deadlifts 10 Reverse Hypers 5 Push Ups Partner Double “Ralph” 4RFT 16 Deadlifts 250/170 32 Burpees to Plate 25/15 6 Rope Climbs 1200m Run *40 min Cap* British Army Second Lieutenant Ralph Johnson, 24, of South Africa, assigned to the Household Cavalry Regiment, based…
5 rounds for reps – 2 min Rope Climbs 2 min Turkish Get-Ups 50/35 rest 2 min between rds Skills for rest of class
Single Leg RDL 2×10 each leg 3 RFT: 10 Muscle ups 5 Squat Cleans, 225/165 (supposed to be heavy singles so scale accordingly) rest 4 min 3 RFT: 500m Row 10 Deadlifts, 315/225 10 Box Jump overs, 24″/20″ 12min cap for each WOD.
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…
Row Sprint Repeats 6 x Max Calories in 1:30 min *rest 3min between sets* Rope Climb practice * for those that have rope climbs well try 7 Rope climbs for time… or 5 legless for time* Post times if completed BRING SHIN PROTECTION!!!