Friday, 5-17-19

For time- 3rounds: 50 D/U 20 Power Snatch 95/65 then… 2 rounds: 20 Deadlifts 155/105 20 Calorie row 15 Back Squat 155/105 15 shoulder to OH 155/105

NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Hang Squat Snatch – Work up…

30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*

CONGRATULATIONS TO NEWLYWEDS TERSEA AND GRAIG. BEST WISHES FROM KRYPTONITE CREW !!!!!! NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING…

Strength – Shoulder Press 3-3-3-3 W.O.D. – 5 R.F.T. 8 O.H. Squats 135/95 12 Burpee pull-ups 16 K2E

Filthy 50   For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders   Scale: Dirty 30