no 5AM class today.
Every 1:30 for 6 sets (9min)
3 Tempo FS @ 50-65% 1 RM of FS
Tempo = 5 second down, 3 second pause in bottom, explode up, 2 second pause at top
*No bounce to get out of the bottom*
2 RFT:
60 Bar facing Burpee (open standard)
50 Alt. DB Snatch 50/35 (open standard)
40 Power Clean 105/75
* 21 min Cap*
The legend Annie Sakamoto!!! WOD Demo – The Chief Strength/Skill – Power Cleans The Chief” Max rounds in 3 minutes of: 135 pound Power cleans, 3 reps 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles.
Strength/Skill – Power Clean- Hang Squat Clean – Jerk x 5 6 min A.M.R.A.P. 4 Squat Cleans 185/125 8 C2B Pull-ups Rest 4 mins. 6 min A.M.R.A.P. 5 Snatches 135/95 10 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…
Strength/Skill – BB Reverse Grip Bent Over Rows 3-3-3-2-2 AMRAP 15 mins: 200m Run 8 Bar Facing Hand Release Burpees 4 Push Jerks 155/105 2 TnG Power cleans 155/105
no 8AM class today!! 5RFT 400m Weighted Run 20/14 10 Push Presses (95/65lbs) 10 Box Jumps (24/20″) 10 Sumo Deadlift High Pulls (95/65) 10 Wall Balls 20/14
Strength: Back Squat 4X5 @ 75% 95-lb. thrusters, 30 reps 20 GHD sit-ups/ weighted sit ups 35/25 400-meter row 115-lb. thrusters, 20 reps 30 GHD sit-ups/ weighted sit ups 400-meter row 135-lb. thrusters, 10 reps 40 GHD sit-ups/weighted sit ups 400-meter row