Tuesday, 3-5-13
Strength/Skill: Box Jump Practice
Video on Box Jump Efficiency
18min AMRAP
9 Toes to bar
12 Push presses 115/85
15 Box jumps 24/20
Strength/Skill: Box Jump Practice
Video on Box Jump Efficiency
18min AMRAP
9 Toes to bar
12 Push presses 115/85
15 Box jumps 24/20
Getting Ready for the Open…… Games open WOD 14.1 10 min AMRAP 30 D/u’s 15 Power Snatches 75/55 Strength: Deadlifts: 10 reps @ 50% 10 reps @ 60% 10 reps @ 70% 8 reps @ 75% 6 reps @ 80% of 1RM…..rest 2 min between sets. :
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 Burpees
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…
Strength: Clean(squat) & Split Jerk 1+1@60, 65, 75×3, 80%x2 Fight Gone Bad 3 RD 1 Min Wall Ball 1 Min SDHP 75/55 1 Min Box Jump 20″ 1 Min Push Press 75/55 1 Min Cal row 1 Min Rest
Bon Voyage Saturday night for Viv Anima Libera! Join us Saturday night 7PM @ Brewology. She will be moving to Hawaii!!! The Other Total 1RM Weighted Pull Up 1RM Bench 1RM OHS 10 Min to establish 1 RM for each movement
Oct. 7th Self Defense Class @7PM Strength/Skill – 8 min EMOM – Even Minute – 10 Medicine Ball Cleans Odd Minute – 5 High Hang Power Cleans 115/85 3 rounds for time of: Run 400 meters 30 squats 115-lb. push press, 20 reps