SKILL WORK: D/U’S, M/U’S, SNATCHES….YOUR WEEKNESS
27 Cal Row
27 Hang Power Snatches 45/33
50 D/U’s
21 Cal Row
21 Hang Power Snatches 75/55
50 D/U’s
15 Cal Row
15 Hang Power Snatches 95/65
50 D/U’s
9 Cal Row
9 Hang Power Snatches 115/85
50 D/U’s
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
5 ROUNDS 5 HSPU’s 10 C2B Pull Ups 15 DB Snatches 55/35 20 Front Rack Lunges 95#/65# 400 M RUN
No 6 PM Class Friday, April 27 No 6 PM Class Friday, April 27 Partner WOD Saturday. Two on a team. Strength/Skill – Shoulder Press 5 R.F.T. 50′ – 45lb Barbell O.H. Walking Lunges (Knee gently kisses ground) 21 – Burpees WOD is outside. Bring long pants/knee pads and gloves if you are scared of…
For those of you thinking about getting your Level 1, I’d like you to start shadowing Marcus. 😊 10 min EMOM 1 hang Power Clean + 1 Power Clean Build to a max complex 10 RFT: 7 Power Clean and Jerks 115/85 7 Bar-Facing Burpees 200m Run *24 min cap*
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Back of t-shirt/sweat shirt If I am beaten…I will return. I will never stop getting better. I will never give up…ever. Along with the sweat shirts, we will…
“Adrian” Seven rounds for time of: 3 Forward rolls 5 Wall climbs 7 Toes to bar 9 Box jumps, 30″ box U.S. Army Sergeant First Class Adrian Elizalde, 30, of North Bend, Oregon, assigned to the 2nd Battalion, 1st Special Forces Group (Airborne), based in Fort Lewis, Washington, died on August 23, 2007, in Baghdad,…