Wednesday, 3-19-14
Strength Skill – Clean & Jerk 5 x 1
7 min AMRAP:
2 Power clean + jerk (50 % of 1 RM)
2 Burpees
4 Power clean + jerk (50 % of 1 RM)
4 Burpees
6 Power clean + jerk (50 % of 1 RM)
6 Burpees
Strength Skill – Clean & Jerk 5 x 1
7 min AMRAP:
2 Power clean + jerk (50 % of 1 RM)
2 Burpees
4 Power clean + jerk (50 % of 1 RM)
4 Burpees
6 Power clean + jerk (50 % of 1 RM)
6 Burpees
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…
WOD: 6 rds for max reps 1 min row for cals 1 min burpee 1 min d/u 1 min rest Strength: Front Squat 3×5 60%, 65%, 70%
Strength: OHS work up to a heavy triple Tabata Box Jumps 24/20 KBS 53/35 T2B Wall Balls 20/14 with 1 min rest between exercises
Lots of sand outside, please clean your shoes. Please make sure you reserve your class, you can reserve up to a week in advance. No excuses!!!! Burpee penalty, will be added to your wod time! There will also be burpees for anyone who arrives late!!! 10 burpees for every min. I will give you…
Money is due on all pre-orders! Strength- Bench Press 10×3 Ascending weight each set (not a max set of 3) Weighted Pull Ups 6×4 Ascending weight each set (not a max set of 4) WOD- Death by… 20′ Farmer Carry 53/35 *If you drop the KB at the end of each set its a penalty…
No 5AM classes until September!!! Strength: Backsquats 4×6 @ 80-85% 18 – 15 – 12 – 9 – 6 – 3 PUSH JERK 135#/95# PULL UPS 3:1 DOUBLE UNDERS AFTER EACH SET