Friday, 11/15/13
Strength/Skill: Beep Test
15 min cap:
30-20-10
Wall Balls
D/U’s
21-15-9
KB Swings 53/35
Hand Release Push Ups
12-10-8-6-4-2
T2B
Lunges with KB 53/35
Strength/Skill: Beep Test
15 min cap:
30-20-10
Wall Balls
D/U’s
21-15-9
KB Swings 53/35
Hand Release Push Ups
12-10-8-6-4-2
T2B
Lunges with KB 53/35
Strength: Back Squat 4×4 @60% WOD: 500m Row rest 1 min 750m row rest 2 min 1000m row Strength: Push Press 5×5 @77.5%
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Strict Press: 3 @ 70 3 @ 80 3 @ 90% of 1RM 6 RFT 200m run 12 Box Jumps 24/20 10 Power…
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…
15 min to complete: 4×8 Heavy Bent Over Rows 4×8 Bent over DB Row 4×15 Banded face pulls 4 x 10 Seated Banded lat pull down 5 Rrds for reps (19 min): 1 min Hollow Rock 1 min AAB Cal 1 min D/U 1 min Rest
Strength/Skill – Push Press, Push Jerk, Split Jerk DO NOT MAX OUT. Don’t go heavier than 80% Five rounds of: 100 meter Sprint Clean & jerk, 1 rep Max reps Muscle-up
Strength/Skill – 1 RM Jerk Row 1000m 50 Back Squats 135/95 50 Pull-ups Time to beat – 9:21