Monday, 10-31-11
Check out the youngest CrossFitter!!!!
Skill/Strength – Box Squats 5-5-4-3-2
21-15-9
Ring Push-ups
Pull-ups
Box Jump 30/24
CrossFit Kryptonite
Check out the youngest CrossFitter!!!!
Skill/Strength – Box Squats 5-5-4-3-2
21-15-9
Ring Push-ups
Pull-ups
Box Jump 30/24
CrossFit Kryptonite
Strength/Skill – Box Squats 5×3 A.M.R.A.P. in 6 minutes: 10 Hang Power Clean (85#/115#) 6 Shoulder-2-OH 6 Front Rack Walking Lunges 12 Box Jump-Overs 100m Row Sprint Rest 2 minutes. Complete a total of 3 rounds. Start next AMRAP where you left off.
PARTNER WOD THURSDAY Memorial Day Murph Participants Strength/Skill – Snatch Grip Deadlift 1-1-1-1-1 4 .R.F.T. 40 Reverse Sit-ups with Ab Mat 20 Box Jumps 24/20 10 Snatch Grip Deadlifts 80-85% of 1RM
Strength: EMOM X 8 Perform 3 sets every min 1 Hang Clean Shrug + 1 Hang Clean High Pull + 1 Hang power Clean 120 Double-unders 800m Run 60 Sit-ups 90 Double-unders 400m Run 45 Sit-ups 60 Double-unders 200m Run 30 Sit-ups
E2MOM for 12 min (6 sets) 1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch *Build if you can, or just work light technique* 16 min AMRAP 21 Box Jump Overs 30″/24″ 14 T2B 7 Sq. Snatch 155/105
Strength: 3X5 Clean High Pulls 3X5 Hang Power Cleans 10-9-8-7-6-5-4-3-2-1 KETTLE BELL SWINGS 53/35 HANG POWER CLEANS 135/95 WEIGHTED SIT UPS 53/35
Strength; Deadlifts 10 at 65% 8 at 70% 6 at 75% 6 at 80% 4 at 85% of 1 rep max 3RFT 20 Burpee pull Ups 20 wall Balls 20/14 20 DB Walking Lunges 40/25 20m Crab Walk 20 Weighted Step Ups 40/25