Friday, November 19th 2010
Warm up:
CFK 2 rounds
Official 1 round
Burgener
W.O.D.
Five rounds for time
7 Deadlifts 275/225 225/135 135/115
10 Ring Dips
Warm up:
CFK 2 rounds
Official 1 round
Burgener
W.O.D.
Five rounds for time
7 Deadlifts 275/225 225/135 135/115
10 Ring Dips
2 RDs 10 Banded Squats 10 KBS 10 BB Good Mornings Back Squats 3×10 @70% 6 RFT 9 C2B Pull Up 7 HR Push Up 5 DB Sq. Clean thruster 50/35 *25 min cap*
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.
Words can’t explain how I feel about the wonderful gift my CrossFit family has given me. Thank you just doesn’t seem enough. I am sincerely honored and blessed to have you all in my Kryptonite family and will cherish your kindness forever. Warm up 2RDs 10 Squats :30 Squat Hold against wall 50′…
Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53
Gym is open….Thank you Nate!!