Monday, 12-3-18
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
Deadlift-9 sets
1×3 @ 75% of 1 RM
3×3 @ 80%
3×3 @ 85%
3×3 @ 90%
3 RFT
30 Double KB hang Snatch 40/25
30 Double KB Front Sq. 40/25
*20 min Cap*
4 RFT 50 Air Squats 25/20 Cal Row 8 Bar M/U (16 C2B Pull Up) 4 Tire Flips *25 min Cap* Tires are dirty, so don’t wear your Sunday best.
We are offering open gym hours 9 and 10AM on Sundays!!!! 6 RFT- 13 Thrusters 115/85 14 T2B Front Squat – 65%x3, 70% x 3, 75% x 3, 80% x 3, 85% x 3
Strength/Skill – Push Jerk + Split Jerk x 5 WOD 1 10 min A.M.R.A.P. Row 150m 5 Power Cleans 185/135 10 Box Jumps 24/20 Rest / Set up 3 mins. WOD 2 10 min. A.M.R.A.P. 5 D.B. Thrusters 45/25 5 Chin-ups 20 D/U’s
3 R.F.T. “Honey Badger” – Crossfit Kryptonites Official WOD 5 Muscle-ups 10 Pistols 15 Deadlifts 275/185 20 Burpees 25 KB Swings 53/35
BOX RULES Be early. If you’re not early, you’re late. Give yourself enough time to change, and start a warm-up before class. Those of you with smaller bladders may also want to reserve some time for a bathroom trip. Most likely that means showing up at least 10 minutes prior to class. KIDS. We love…
Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift