Friday, 6-7-13
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
15 minutes to establish a 1rm Power Snatch.
-then-
3 rounds for time of:
30 KB Snatch + OH Lunge 24/16kg (15L/15R)
40 Double-Unders
Competition next Saturday at CrossFit Impervious. Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB. 3×3 Strict Press, climbing 3×3 Push Press, Start at top set SP For Time: 1 rd Bear Complex 135/95 50 Lunges 1 rd…
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Strength: Back squats 5 sets of 4 reps @ 70% WOD: 4 RFT 50 Air Squats 3 Rope Climbs 25 Wall Ball 20/14 rest 1 min between rds.
“2014 Regional Event 4″ 21-15-9-6-3 Strict Handstand Push-ups Front Squats – 123/195 Bar Facing Burpees *Regional Time Cap: 20 Minutes* *Krypto Time Cap: 25 Minutes*
Strength/Skill – Box Squats 5×3 A.M.R.A.P. in 6 minutes: 10 Hang Power Clean (85#/115#) 6 Shoulder-2-OH 6 Front Rack Walking Lunges 12 Box Jump-Overs 100m Row Sprint Rest 2 minutes. Complete a total of 3 rounds. Start next AMRAP where you left off.
Strength: Snatch High Pull +Hang Power Snatch + Overhead Squat work up to a heavy single Build to Heavy Single 40-30-20-10 Reps each for time: Kettlebell swing, 53/35 Kettlebell front rack walking lunge, 40/30 Single arm kettlebell snatches, 40/30