Wednesdy, 7-3-19
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
5 RFT:
14/10 Cal Row
21 T2B
28 DB Snatch 50/35
*25min Cap*
Holiday schedule:
July 4th and 5th : 7,8,9 am only!
5 RFT:
14/10 Cal Row
21 T2B
28 DB Snatch 50/35
*25min Cap*
Reminder: no more 8am classes Monday, Wednesday & Friday. Strength/Skill – For quality: [Clean pull + 2-position squat clean (below the knee and from the floor)] x 5. Use 75-85 % of 1RM Clean. For time: 1K Row 40 Pistol squats, alternating 20 Hang cleans (75% of 1RM Clean)
Strength: Back Squat 3X10 @ 65-70% of 1RM For time: 15 Cleans 155/100 30 T2B 30 Box Jumps 24/20 60 D/U’s 30 DB Push Presses 40/25 60 D/U’s 15 Thrusters 135/95 30 Pull Ups 30 Burpees One Barbell Scale as needed
Come watch the open. Heats start at 5:30. So does the wine!!! WORKOUT 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders ♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 Hero WOD Thursday! Strength: Deadlift 10×3 Building to a heavy 3 WOD: 4 Min AMRAP 5 Hang Snatch 135/95 10 Burpee over barbell rest 2 min 4 Min AMRAP 10 Power Clean 135/95 20 sit…
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots