Wednesday, 12-5-12
Strength/Skill – 3 Position Power Snatch
Above Knee, Below Knee, Floor – 65%, 70%, 75%
On the minute for 16 minutes:
Even minutes: 4 Back squats 185/135
Odd minutes: 1 Rope climb
Strength/Skill – 3 Position Power Snatch
Above Knee, Below Knee, Floor – 65%, 70%, 75%
On the minute for 16 minutes:
Even minutes: 4 Back squats 185/135
Odd minutes: 1 Rope climb
Strength/Skill: Snatch Grip Deadlifts 5X3, Snatch Grip High Pulls 3X3 As many reps as possible in 3 minutes: 10 Burpee box jumps 24″(20″) 20 Pull ups 30 Air squats 40 Toes to bar 50 Wall balls 10ft. (20#/14#) 60 KB swings 24kg(16kg) 70 Double unders Rest 2 minutes As many reps as possible in 6…
Back Squat Waves Every 1:30 for 6 sets (9 min) 8 Reps @ 50% 4 Reps @ 70% 8 Reps @ 60% 4 Reps @ 75% 8 Reps @ 70% 4 Reps @ 80% 15 min AMRAP 40 D/U *2 DB Deadlifts 40/25 *2 DB Front Squat 40/25 *2 DB Hang Clean and Jerk 40/25…
Dena busting through the row segment like a blur!!!!! Strength/Skill – Snatch Balance 5-3-3-2-2 For time: 40 Double Unders 15 Box Jumps 30/24 30 Snatches 95/65 15 Box Jumps 30/24 40 Double Unders CrossFit Kryptonite
Tommorow is rope climbs. Bring appropriate equIpment. SOCKS/SNEAKERS. No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 SATURDAY IS A TEAM WOD. 4 PEOPLE NEEDED PER TEAM. TRY TO GET A TEAM TOGETHER Strength/Skill-Clean & Jerk In teams of 2 6 rounds of: 200m Run 21 KBS (53/35) 12 Pull-ups…
3 RFT Row 400 meters 7 Hang Cleans 185/135 5 TGU left arm 7 Hang Cleans 185/135 5 TGU right arm 30 second L-sit hold Skill Work….Triple Unders????
Strength: 6×5 Deadlifts 80-90% of 1rm WOD: 14 Min AMRAP- 12 KBS 53/35 9 Thruster 75/45 6 HR Push up 3 OHS 75/45 *Scale as needed*