Thursday, 8-15-13
Strength/Skill – 5 RM BACK SQUAT
For time:
800m run
21-18-15-12-9-6-3
D.W. Walking Lunge
D.B. Hang Power Clean
D.B. Push Press
800m run
AM Classes bring appropriate clothing it might be cold
Strength/Skill – 5 RM BACK SQUAT
For time:
800m run
21-18-15-12-9-6-3
D.W. Walking Lunge
D.B. Hang Power Clean
D.B. Push Press
800m run
AM Classes bring appropriate clothing it might be cold
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 – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95
Body Building 4×6 AIPA Row 4×8 Banded hamstring curls 4×8 DB Front Raises (8 each arm) 4×8 sing leg glute bridges (4 each leg) *12 min* 12 min EMOM – Not TnG. Work Technique Min 1-4: 3 Power Snatches 60-65% 1RM Min 5-7: 2 Power Sntaches 65-75% Min 8-9: 1 Power Snatch 75-82.5% Min 10-12:…
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
Strength: 5×5 deadlifts 75% Regrip every time Every 7min for 28min: Complete- 800m run 10 push up 10 pull up