Friday, 4-6-18
15min Skill work
or bench press 4×10
For reps-
0:00-10:00
5 Deadlifts 275/205
10 HSPU
20 Bar Hops
10:00-15:00
rest
15:00-25:00
35 D/U
12 Pull Ups
8 Thruster 115/85
15min Skill work
or bench press 4×10
For reps-
0:00-10:00
5 Deadlifts 275/205
10 HSPU
20 Bar Hops
10:00-15:00
rest
15:00-25:00
35 D/U
12 Pull Ups
8 Thruster 115/85
Strength: Snatch High Pull 5-5-3-2-1 Snatch Balance 5-5-3-2-1 5 min EMOM 5 Snatches @ 60% Open Wod 11.4 10 min AMRAP 60 Bar Facing Burpees 30 OHS 120/90 10 M/U’s
12 min E2MOM 3 Tempo Back Squat Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top **Add 5-10lbs from last weeks weight** “Barbara” 5 RFT- 20 Pull-Up 30Push-Up 40 Sit-Up 50 Squats *26 min Cap*
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…
48/32 AAB 40 Thrusters 75/45 20 Burpee Pullups (6″ above reach) 36/24 AAB 30 Thrusters 15 Burpee Pullups 24/16 AAB 20 Thrusters 10 Burpee Pullups
Strength/Skill – Below the Knee Hang Power Snatch 5×2 10-9-8-7-6-5-4-3-2-1: HSPU 1-2-3-4-5-6-7-8-9-10: Ground to OH (155/105#)
Snatch Grip Deadlifts 15 Min to work up to a heavy 3 2 rounds 15 Bar Muscle Ups 30 Deadlifts 225/155 60 Wall Balls 20/14