Thursday, 11-16-17
12 min Ladder:
2 OHS 115/85
2 HSPU
4 OHS
4 HSPU…..
Strength:
Deadlift
Build to a heavy TnG 3
12 min Ladder:
2 OHS 115/85
2 HSPU
4 OHS
4 HSPU…..
Strength:
Deadlift
Build to a heavy TnG 3
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party tonight @6pm..:) We will be closed Sunday the 17th. With a partner- 12 RFT: 12 DB Thruster 45/30 10 Burpee Box Jump Overs 24″/20″ 12 DB Front Sq. 45/30 10 Burpee Box Jump Overs 12 DB…
2 RDs 10 Light DB Push Press 5 BB Hang Power Clean 5 Burpee With a 37 min Running Clock Complete: 0:00-15:00 100 Strict Press 45/35 100 Push Press 45/35 100 Hang Power Clean 45/35 15:00-18:00 …then… 18:00-37:00 5 RFT 20 C2B Pull Ups 10 Front Squats 155/105 2 Rope Climbs 3:1
NO 8AM CLASS THIS SATURDAY!!! Strength: 10 Min EMOM 1 Squat Clean + 1 Front Squat + 1 Jerk Start @65% and climb 20 Min AMRAP: (with a partner) 20 Thrusters (115/75) 20 Box Jumps (24/20) 20 Thunderstruck Burpees 30 Thrusters (95/65) 30 Box Jumps 30 Thunderstruck Burpees 40 Thrusters (75/45) 40 Box Jumps 40 Thunderstruck…
“Scooter” On a 35-minute clock with a partner: 30 Min AMRAP: 30 D/U 15 pull-ups 15 push-ups 100 meter sprint Then, 5 minutes to find a 1-rep-max partner deadlift. Yes both lift on the same bar at the same time. For the AMRAP, have one partner work while the other rests, switching after a full…
Christmas Party is Dec 16th. please sign up at the front desk. strength: 2 Hang Power Clean + 1 Squat Clean 5 sets start @50% Sq. Clean 1 Push Press + 1 Push Jerk + 1 Split Jerk 5 sets start @ 70% Split Jerk 10 Min AMRAP 14 Back Sq. 135/95 12 Pull up…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*