Friday, 10-21-11
Push Press 5-5-4-2-2
5 R.F.T.
7 Squat Cleans 155/115
14 K.B. Swings 53/35
Push Press 5-5-4-2-2
5 R.F.T.
7 Squat Cleans 155/115
14 K.B. Swings 53/35
Strength/Skill – Rowing efficiency 2013 CrossFit Games Workout 9 “2007” Row 1 K Five rounds of: 25 Pull-ups 135 pound Push jerk, 7 reps Post time to comments.
Strength/Skill – 10 min E.M.O.M. – Even minute 5 STRICT H.S.P.U.”S. Odd Minute – 8 S.D.H.P. 95/65 7 R.F.T. 7 Deadlifts 7 HR Push Ups 7 T2B 7 Ring Dips 7 Jumping Squats 7 Pull-ups 7 Wall Balls Rx – 155/105, 20/14 Advanced – 135/95, 20/14 Beginner – 95/65, 16/10
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…
Strength/Skill – 10 min to work on D/U’s 20 Power Clean 155#(105#) Run 200m 20 KB swings 32kg(24kg) Run 200m 20 Overhead Squats 115#(75#) Run 200m 20 Burpees over the bar Run 200m 20 Chest to bar pull ups Run 200m 20 Box jumps 24″(20″) Run 200m 20 Squat Cleans 115#(75#) Run 200m 30 min…
Strength: Deadlifts 3-3-3-2-2-2-1-1-1 For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps
Strength: Deadlifts 5X3 Between 75-85% Partner Wod 800m run 100 KBS 53/35 100 Med Ball twists 20/14 100 SDHP 53/35 400m run