Friday, 12-28-18
Deadlifts
4×10 @ 40-60% of 1RM
3 RFT –
20 DB Hang C&J 50/35
15 DB Deadlifts 50/35
10 Bar Muscle Up ( 10 Pull Up + 10 Dip)
*18 min Cap*
Deadlifts
4×10 @ 40-60% of 1RM
3 RFT –
20 DB Hang C&J 50/35
15 DB Deadlifts 50/35
10 Bar Muscle Up ( 10 Pull Up + 10 Dip)
*18 min Cap*
Strength/Skill – Reverse Close Grip Bench Press 5@65%, 5@70%, 5@75%, 5@80% NO 1 REP Maxes!!! For Time: Five rounds of: 155/115 pound Deadlift, 12 reps 155/115 pound Hang power clean, 9 reps 155/115 pound Push jerk, 6 reps
Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite
Strength/Skill – Hang Power Cleans 3-3-3-3-3 5 R.F.T. 3 Squat Cleans (80% of 1 RM) 5 Muscle Ups Posted by Mariana Goncalves-DeTore Crossfit Kryptonite
Strength/Skill – Snatch Balance 60×2 65×2 70×2 75×2 80×2 12-9-6 Hang Squat Snatch 135 Weighted Pull-ups 20/10 If NOT doing RX’D your rep scheme is 21-15-9
Strength: Push Press 6X4 increasing weight 5RFT 200m Farmer’s Carry 100m Weighted Walking Lunges Wear knee protection. We are lunging outside!
Beach WOD coming soon!!! 2X 600m run with 3 min rest between runs 2X 400m run with 2 min rest between runs 2X 200m run with 1 min rest between runs 15 min EMOM min1:10-15 Pull Ups Min 2: 10-15 Push Ups Min 3: 10-15 Burpees