Strength/Skill – 10 min EMOM…4 TnG Push Presses 70% of 1 RM
As many reps as possible in 5 minutes of:
7 Med-ball cleans 20# (14#)
7 Lateral Box jumps 24″ (20″)
Rest 1 minute
As many reps as possible in 3 minutes of:
7 Med-ball cleans 20# (14#)
7 Lateral Box jumps 24″ (20″)
Rest 1 minute
As many reps as possible in 1 minute of:
7 Med-ball cleans 20# (14#)
7 Lateral Box jumps 24″ (20″)
Strength/Skill – BHN Split Jerk 2,4,6,8… 10 minute A.M.R.A.P. Box Jumps 24/20 Alternating DB snatches (45/30) DB push press (45/30)
CrossFit Kids has arrived! Do you want your child to be a Kryponite Kid?? E-mail Coach Katie at [email protected] or come down to the gym Saturday 1/19 from 8-10am for more information and to sign up. 3-6 years 6-6:30pm on Tuesday 10-10:30am on Sunday 7-10 years 6:30-7pm on Tuesday 10:30-11:00am on Sunday 11-14 years 3:15-4pm…
PARTNER WOD 30 MINUTE AMRAP 10 SNATCHES 135#/95# 20 PULL UPS 30 T2B 200 M RUN 1 Person works at a time..run together!
Regional Event #3 For time: 100-ft. dumbbell overhead walking lunge 80/55 100 double-unders 50 wall-ball shots 30/20 15-ft. rope climb, 10 ascents 50 wall-ball shots 100 double-unders 100-ft. dumbbell overhead walking lunge RX: Men use an 80-lb. dumbbell and 30-lb. ball. Women use a 55-lb. dumbbell and 20-lb. ball.
Warm-up – Deads and Front Squats For time: 155/115 pound Squat clean, 15 reps 30 Toes to bar 30 Box jump, 24/20 inch box 15 Muscle-ups 40/30 pound dumbbell Push press / push jerk, 30 reps 30 Double-unders 135/95 pound Thruster, 15 reps 30 Pull-ups 30 Burpees 300 feet Walking lunge with 45/25lb plate held…
Strength/Skill – “Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats Each exercise must be completed before moving to the next. 30 MINUTE TIME CAP