Friday, 1-11-19
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
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 – 5 x 10 Banded Push-Ups Max Reps in Two Minutes Goblet Squats (KB or DB) Rest 30 seconds 4 Rounds for Time 20 Back Rack Step-Ups (10 per leg) 15 Ring Rows 10 KB/DB Snatches (5 per arm) Rest 30 seconds Max Reps in Two Minutes Goblet Squats (KB or DB) (Two Scores…
15 min to complete 4×10 Double overhand Deadlifts Build to a moderate weight, NOT a 10 rep max 4 RFT: 10 Single Arm DB C&J 50/35 (5 each arm) 10 Single DB Goblet Sq. 50/35 20 DB Hops *10 min Cap*
Bench Press – 50% * 5, 60% * 3, 70% * 2, 80% * 1, 85% * 1, 90%xAMAP WOD 5 Rounds 1 minute – Hang Squat Clean 1 minute – Box Jump Overs 1 minute – Toes to Bar 1 minute – Rest Final Score is your LOWEST total # of reps from any…
3 Rounds for reps 1 min of each Burpee to plate 45#/25# Box Jump Overs 24″/20″ Push Press 95/65 D/U 2:1 Hang Sq. Cleans 95/65 rest *Fight Gone Bad style*
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*
Strength: Deadlifts: work up to a heavy triple Regional Event #4 For time: 60-ft. handstand walk/ 30 Shoulder Taps 10 toes-to-bars 10 deadlifts 60-ft. handstand walk 12 toes-to-bars 12 deadlifts 60-ft. handstand walk 14 toes-to-bars 14 deadlifts 60-ft. handstand walk 16 toes-to-bars 16 deadlifts BB 150/105