Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!!
Strength/Skill – Pistols 10-10-10
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR Cindy’s evil twin sister…
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
CrossFit Kryptonite
7 Sets for max reps: (30 seconds on/ 30 seconds off) Max Reps Ring Push Ups Max Reps Hang Power Cleans & Jerks 95/65 AAB Max Cals Max Reps Front Squats Max Reps Medi-Ball Twists
Today… 8 and 9 am classes, regular pm classes. Strength: Snatch grip Push Press 8×3 Snatch 8×3 Build to a max 3 rep effort 7 Min AMRAP 10 Wall Balls 20/14 30 D/U’s
Strength – Hang Power Snatch 3-3-3-3-3 3 Rounds for time (All exercises performed with 45/25 plate) 30 Overhead walking lunges 30 Sit-ups Run 200m 30 Squats 30 Shoulder presses
Strength: 3-Position Power: Snatch Power, Hang Floor work up to a heavy complex EMOM 15 Min 1 – 5 Power Snatch @ 75% Min 2 – 50 Mountain Climbers Min 3 – 20 Weighted Ab-mat Sit-Ups 35/25
“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run
Strength: Push Press 6×4 @60-85% of 1RM Every 5 Min for 25 min 200m Run 20 Wall Ball 20/14 5 Ring M/U (10 Pull Up & 10 Dips)