Thursday, 6/9/11
Skill – Pistols
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Skill – Pistols
W.O.D. – 6 Sets
5 Front Squats (Heavy)
Rest 10 Secs.
20 Pull-ups
Rest 2 mins
Increase weight of front squat each set…..
…..Just in case…
3 rounds of max burpees in 40 secs. 80 second rest between rounds!!
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Hero Wod “Small” 3 RFT 1000 meter Row 50 Burpees 50 Box Jumps 24/20 800 meter Run
STRENGTH: 4X5 SQUAT CLEANS @ 50% 8 ROUNDS 30 SECONDS MAX BOX JUMPS 24″/20″ – 30 SECONDS REST 30 SECONDS MAX KETTLE BELL SWINGS 24kg/16kg – 30 SECONDS REST 30 DOUBLE UNDERS – 30 SECONDS REST
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…
10 Min Skill Work 30 min EMOM 1- 3 Power Snatch +2 Sq. Snatch115/85 2- 7 V-Ups + 10 Hollow Rocks 3- 50 D/U
Strength/Skill: 10 Min to find Your 1RM Thruster 10 min EMOM Odd 10 Thrusters @50% Even 15 T2B !5 Min AMRAP 200m run 10 Power Snatches 95/65 5 Ring Push Ups 200m run 10 Power Snatches 10 Ring Push Ups 200m Run 10 Power Snatches 15 Ring Push Ups….etc The Basics, Sleep – A well…