Tuesday, 5-14-13
Strength/Skill -Back Squat 5-5-5-3-3-2. 2 Reps should be 95% of 1 RM
21 – 15 – 9
Overhead Squats 95/65
Burpees
Strength/Skill -Back Squat 5-5-5-3-3-2. 2 Reps should be 95% of 1 RM
21 – 15 – 9
Overhead Squats 95/65
Burpees
Strength: Snatches (squat) 3@60% 3@65% 2@70% 2@75% 2@80% *not TnG, reset every rep* 16 Min AMRAP 3 Rope Climb 5 Thrusters 135/95 7 Power Cleans 135/95 15 Cal Row
CONGRATULATIONS TO NEWLYWEDS TERSEA AND GRAIG. BEST WISHES FROM KRYPTONITE CREW !!!!!! NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING…
Strength: Back squat 5-5-3-3-3-1-1-1-1-1 reps 5 RFT 200m Row 7 Push Presses 55/35 14 Supine Ring Rows
40 Strict Pull-Ups 40 Strict Presses (95/65) 40 Strict T2B *On the Minute – 20 Double-Unders Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
7 min EMOM 1 Low Hang Sq. Snatch + 1 Mid Hang Sq. Snatch * build in weight or use a technique session* 3 RFT: 30 KBS 70/53 30 Push Press 95/65 30/21 AAB Cal 30 T2B *24 min Cap*