uStrength/Skill:
Deadlifts: 10@50%, 10@55%. 10@60%, 10@65%, 10@70%
500m row – all out
Rest 2:00
3 rounds w/1:00 rest between rounds
12 wall balls (20/14#)
10 C2B
8 pushups w/feet on box
6 box jump overs (24/20″)
4 DB manmakers (45/30#)
2 wall climbs
DON’T FORGET TO SIGN UP FOR MURPH AND THE BBQ!!! Strength: Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 6 @ 80% of 1RM 4RFT 20 Wall Balls 20/14 20 Box Jumps 24/20 400m Run
6 Min EMOM 100 m run 20 min EMOM 3 Power Cleans 185/135 2 Front Squats 1 Push Jerk Pick a weight where you can do all 6 reps unbroken!!! 5 Burpee penalty at the end of wod for every time you drop the BB.
Strength/Skill – Split Jerk 15 mins to find a 1 RM 15 min AMRAP: 4 Clean thrusters (65% of 1RM Thruster) 12 Kettlebell swings (1,5/1 pood) 12 Box jumps (24/20)
Strength/Skill: 10 min to practice Pull Ups. Take it to next level. Beginner – Chest to bar. Intermediate – Consecutive chest to bar. Advanced – Butterfly 12 min A.M.R.A.P. 5 Wall climbs 10 Power Snatches 95/65 20 Alternating Pistols
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite
There are no longer 6 PM Tuesday classes. CrossFit Kids are the house!!!! Strength/Skill – Snatch Grip Deads 3 rep max AMRAP in 10 minutes: 5 Squat Clean 95/65 5 Push Press 95/65 Rest3 MINS> 2 Min A.M.R.A.P. of Burpee bar touches (Rogue Rack)