Saturday, 2-1-14
50 Double Unders
20-16-12-8
Wall Ball 20/14
KB Swings (53/35)
10-8-6-4 reps
Power Snatches 95/65
Box Jumps 24/20
50 Ab-Mat Sit Ups
50 Double Unders
20-16-12-8
Wall Ball 20/14
KB Swings (53/35)
10-8-6-4 reps
Power Snatches 95/65
Box Jumps 24/20
50 Ab-Mat Sit Ups
Awesome Fran!!!!!!!! Strength/Skill – Handstands, HSPU’s, Handstand Walks 15 min A.M.R.A.P. 5 Inverted Burpees 10 Hang Power Snatches 95/65 15 Ring Push-ups CrossFit Kryptonite Scott DeTore
Strength/Skill – Bench Press 5-5-5-5 75-85% of 1 RM 5 R.F.T. 15 – Weighted Step ups with plate/D.B. 20″/18″ 10 – Wall Walks 5 – Clusters 135/95 (1 Cluster = 1 Power Clean + 1 Front Squat)
Warm up: 3 RDs at easy pace 10 Air Squats 10 DB Push Press 5 Push Up 3 Burpee 10 BB Thruster 8 Min EMOM 10 Sit up + 10 Hollow Rock “Kalsu” 100 Thruster 135/95 EMOM 5 Burpee *20 min Cap* (1945-1970) was an All-American tackle at the University of Oklahoma in 1967. He…
Strength/Skill – Snatch Grip Deadlift 2 x 5 – 80 x 2 85 x 2 90 x 1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean Lateral Bar Hops Pull ups Rx – 135/95 Advanced – 115/80 Beginner – 95/65
Morning classes are cancelled. Will let you know about afternoon classes as day progresses. Please pass the word. Today is the last day to place your kryptonite order. https: //shop.fancloth.com/11941/344470
1 – Every two minutes, for 16 minutes (8 sets): Clean & Jerk x 1.1 (rest 10 seconds between singles) *Sets 1-2 – 55-65% *Sets 3-4 – 65-75% *Sets 5-6 – 75-85% *Sets 7-8 – 85-95% 2 – Back Squat *Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set…