Wednesday, 10-23-13
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (5 each leg)
100m Sprint b/t rounds
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (5 each leg)
100m Sprint b/t rounds
Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each
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
With a partner complete: “Maupin” 4RFT- 800m Run 49 Push Up 49 Sit-Up 49 Squats *35min Cap* *Both partners run, reps are broken up however* U.S. Army Staff Sgt. Keith “Matt” Maupin, 24, of Batavia, Ohio, disappeared on April 9, 2004, when insurgents south of Baghdad attacked his convoy with small-arms fire and rocket-propelled grenades….
I need a head count for the BBQ!!! Teams of 3: 100 Calorie Row, 100 Deadlifts 80 Calorie Row, 80 Hang Power Cleans 60 Calorie Row, 60 Front Squats 40 Calorie Row, 40 Push Jerks 20 Calorie Row, 20 Wall Climbs 135/95
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: Snatch Pull 5-5-3-2-1 EMOM for 6Min 5 Snatch Balance Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s