Friday, 2-28-20
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
Fran
21-15-9
Thrusters 95/65
Pull Ups
Pause Front Squats
8 x 3
Increasing weight….no Bounce
If you would like to watch Scott at the CrossFit Games today (7/29), go to ESPN3.COM which doesn’t air until 9 or CrossFit .com which is live streaming video (live, much cooler). His performance times are 12:40PM for event 1 and 4:20 PM for event 2. These times are PST so add three hours Event…
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
5x (400m, 200m, 100m) rest 1 min between runs. rest 3 min between sets. *each run should be an increase of speed* Strength: Clean Pull 3@100% 3@102.5% 3×2@105%
Strength:12 min E2MOM 2 Sq. Clean + 1 Push Jerk + 1 Split Jerk *start light and build to a heavy complex* Buy in – 500′ Farmers Carry w/KB’s 53/35 then… 3rds 30 Cal Row 25 Wall balls 20/14 20 Deadlift 225/155 *25min Cap*
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*
Strength: Weighted Pull Ups 5X5 5RFT 5 Power Cleans 135/95 10 Front Squats 135/95 5 Jerks 135/95 10 Pull Ups