Friday, 7-20-18
Warm up:
2RDs at easy pace
5 burpee
2 Wall Climbs
100m Run
12 min to complete:
5x 8
Bench Press
25 min EMOM
Min 1 – 6 DB Box Step Ups 50/35
Min 2 – 15 Wall Ball 20/14
Min 3 – 12 Dips
Min 4 – 3 Inverted Burpee
Min 5 – Rest
Warm up:
2RDs at easy pace
5 burpee
2 Wall Climbs
100m Run
12 min to complete:
5x 8
Bench Press
25 min EMOM
Min 1 – 6 DB Box Step Ups 50/35
Min 2 – 15 Wall Ball 20/14
Min 3 – 12 Dips
Min 4 – 3 Inverted Burpee
Min 5 – Rest
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
Back Squat – try for 1 RM E2MOM x 16min 10 @ 55% 1 RM 8 @ 65% 6 @ 70 % 4 @ 80% 1 @ 90% 1 @ 95% 1 @ 95+% 1 @ 95+% 15 min AMRAP 12 Thruster 75/55 10 Burpee Over Bar 8 K2E
GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS, GOOD FRIDAY – NO EVENING HOURS NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – weighted pull ups WOD 4 RFT 8 front squats…
“Holleyman” 30 rounds for time of: 5 Wall ball shots, 20 pound ball 3 Handstand push-ups 225 pound Power clean, 1 rep Post time to comments. U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, KY, was killed on August…