Thursday, 8-23-18

2RDs 10 BB Good Mornings 10 BB Snatch Grip Deadlifts 10 BB Snatch Grip Push Press 10 Snatch Balance     E2MOM for 18 min (9 sets) 2 Hang Power Snatch + 2 Hang Sq. Snatch Build to heavy complex 10 min AMRAP 5 Power Snatch 155/105 10 C2B (10 Pull Up)

  15 min AMRAP 100 D/U 3:1 80 Sit up 60 Box Jump Overs 24″/20″ 40 T2B 20 Devil Press 50/35 Skill Work (HSPU, HS Walk, Rope, D/U…)

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…

Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*

Neuromuscular Facilitation, also called muscle memory, is one of the most important factors in the adaptation of strength as an athlete, but more importantly as a novice. When we try new movements or activities, our brain sends a electrical impulse to activate the muscles needed. When this movement or pathway is unfamiliar, it is like…

12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…