Skill: Split Jerk
In teams of two, complete as many rounds and reps as possible in 25 minutes of:
200 Meter Run
30 Kettlebell Swings (32/24 kg)
20 Box Jump-Overs (24″/20″)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 200 meters, Partner B will perform 30 Kettlebell Swings , Partner A will perform 20 Box Jump-Overs , and Partner B will run 200 meters – and so on for 25 minutes.
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please brig something in for our troops!!! For Time: 21-15-9 2 KB walking lunge 53/35 KBS 53/35 rest 2 min 15-12-9 Pistol Ring Row rest 2 min 9-6-3 Power Clean 155/105 Push…
Don’t forget to pick up a copy of our CrossFit Catalog, and place your order. Reminder: Christmas party this Saturday @6pm..:) We will be closed Sunday the 17th. Strength: 3 Strict Press + 2 Push Press Complex 5 sets- start @ 60% or Strict Press and build Deadlift 6×3 – 5 second up, 5 second…
EMOM for 9 min 3 sets of 5 Strict Press 3 sets of 3 Push Press 3 sets of 1 Split Jerk *Go heavyish* rest 3 min E2MOM for 12 min 2 Power Snatch + 1 Sq. Snatch * build to a heavy complex* 5 Min AMRAP 20 D/U 2:1 2 Man Maker 50/35
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
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups 100 yd. Team Sled Races Be ready to rumble tomorrow morning !!!!!!!!!!!!
15 min EMOM min 1: 4 Front Squats 225/155 min 2: 3 Power Cleans 225/155 Min 3: 2 Power Snatches 225/155 27-18-9 reps for time of: Pistols Handstand Push-up