Tuesday, 10-29-13
8 min. A.M.R.A.P.
5 Wall Walks
10 K2E
15 KB S.D.H.P’s 53/35
Rest/Set up
8 min. A.M.R.A.P.
6 K.B. Snatches 53/35
12 Ab Mat S/U’s
18 Walking Lunges 9L 9R
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Wednesday, 8/20/14
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8 min EMOM 50 m sprints 1. Press 10 min EMOM: 2 Strict Shoulder Press 2. Jerk Complex Push Jerk + Split Jerk, work up to a heavy set. 3.Ascending Ladder for 7 minutes 20 DU, 1 Power Snatch(135/95) 20 DU, 2 Power Snatch 20 DU, 3 Power Snatch
Tuesday, 11-29-11
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Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
Monday, 12-23-19
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8 and 9am tomorrow, closed Christmas Day! 15 Min: 5 Min for heavy Snatch Grip Deadlift 5 Min for heavy Snatch Grip High Pull 5 Min for heavy Snatch AMRAP in 20 minutes 5 Pull-Ups 7 Push-Ups 9 SDHP (95/65 lb) 12 Windshield Wipers
Wednesday, 1-10-18
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Strength: 11 Min EMOM Min 1,2,3- 5 Strict Press Min 4,5,6- 3 Push Press Min 7,8,9,10- 1 Push Jerk (heavy) *start @ 60% 1rm Strict press and build* 15 Min to build to a heavy single Sq. Snatch 8 Min AMRAP 5 DB Power Cleans 45/30 10 Weighted Walking Lunges 45/30
Thursday 9-8-16
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Strength: Power Clean Max 70% x2, 75% x2, 80% x1, 85% x1…. WOD: From 0:00-3:00, perform 3 rounds of: 3 pull-ups 6 push-ups 9 squats From 3:00-6:00, perform 3 rounds of: 4 pull-ups 8 push-ups 12 squats From 6:00-9:00, perform 3 rounds of: 5 pull-ups 10 push-ups 15 squats From 9:00-12:00, perform 3 rounds of:…
Thursday, 12-20-18
Byadmin
15 min to establish heavy complex of: 1 Hang Sq. Snatch + 2 Power Snatch + 2 Sq. Snatch 20 min AMRAP 50 D/U 3:1 40 DB Snatch 50/35 30 Walking Lunges w/ 1DB 50/35 15/12 AAB Cal