E2MOM for 16 min
1 Power Clean + 1 Sq. Clean + 1 Hang Sq. Clean + 1 Push Press + 1 Split Jerk
*Build in weight*
For Time:
21 Thrusters 115/80
9 Ring M/U (15 Banded + 15 Dips, 20 RR + 15 Dips)
15 Thrusters 115/80
15 C2B Pull ups (20 Banded + 15 Dips, 25 RR + 15 Dips)
9 Thrusters 115/80
21 Pull ups (25 Banded + 15 Dips, 30 RR + 15 Dips)
*10 min Cap*
Strength: 15 min to find your 1RM Back Squat “Annie on steroids” 50-40-30-20-10 D/U’s Weighted Sit Ups 35/25 Every 90 sec until failure 1 Snatch + 1 Hang Snatch Start at 50%, add 10 lbs every 90 sec. until failure
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
Skill – Snatch WOD: 5 snatch (115#/75#) 5 rounds of Cindy (5 pull ups 10 push ups 15 squats) 5 snatch 50 double unders (150 singles + 15 burpees) 5 snatch 50 squats
8 min. A.M.R.A.P. 5 Wall Walks 10 K2E 15 KB S.D.H.P’s 53/35 Rest/Set up 8 min. A.M.R.A.P. 6 K.B. Snatches 53/35 12 Ab Mat S/U’s 18 Walking Lunges 9L 9R
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 10 min for: 1 Power Clean + 1 Hang Power Clean + 1 Hang Sq. Clean + 3 Push Press Build to a moderate weight 27-21-15-9 Hang Power Snatch 95/65 C2B Pull Up HSPU 2:1 *18 min Cap*
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round