Friday, 7-20-18

This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…

Every 1:30 for 8 sets (12min) 1 Heaving Snatch Balance + 2 OHS + 1 Power Snatch Inceasing weight 5 RFT 15 Power Snatch 75/55 21/15 Cal Row *13 min Cap* 3 Giant Sets: 12 Single Arm Dumbbell Press 12 Single Arm Dumbbell Row Rest 1:30 between sets. Test yourself — Accumulate 1:30 in an…

Starting MONDAY 6-25-12, THERE WILL NOT BE ANYMORE 5AM CLASSES. ALL TUESDAY / THURSDAY AM CLASSES ARE NOW 6AM & 7AM Run 800m for time Clean and Jerk 1/2 body weight 15 reps Deadlift bodyweight for 15 reps Clean and Jerk 1/2 body weight 15 reps Squat body weight for 15 reps Clean and Jerk…

  5RFT: 20 Burpee to plate 45/25 4 Sq. Snatch 135/95 1 Rd of Cindy

Dodgeball and then skills. 3 Rounds 1 Min- Med Ball Twist 20/14 1 Min- Deadlift 95/65 1 Min- Med Ball Clean 20/14 1 Min- DB Snatches 50/35 1 Min- Weighted Walking Lunges 1 Min – Rest

  3 Person Partner WOD this Sunday….must sign up with partners. No 6 and 7 pm classes next Thursday the 30th. Come watch Janel and Matt at the Tribal Games.   15 min to work up to 90% of 1RM Snatch and complete 4 x 1 at 90% 15 min to work up to 90%…