Friday, 8-23-19
With a partner:
30 min AMRAP
30 Box Jump overs 24″/20″
20 Wall Ball 20/14
10 Devil Press 50/35
*EMOM Rope Climb*
With a partner:
30 min AMRAP
30 Box Jump overs 24″/20″
20 Wall Ball 20/14
10 Devil Press 50/35
*EMOM Rope Climb*
No 5 AM’s This week. 6 & 7 A.M. Tuesday – No P.M. Classes (Because you will all be out drinking anyway) Wednesday – Closed Strength/Skill – Weighted Dips 4 x 5 EMOM: – One Bar/One weight 185/133 5 OHS – Min 1 5 Cleans – Min 2 5 Front Squats – Min 3 5…
Don’t forget to wear your blue!! Partner WOD 30 Min AMRAP 8 RDS each 1 Rope climb 17 DB Snatches 20 Burpees
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 Hero WOD Thursday! Strength: Deadlift 10×3 Building to a heavy 3 WOD: 4 Min AMRAP 5 Hang Snatch 135/95 10 Burpee over barbell rest 2 min 4 Min AMRAP 10 Power Clean 135/95 20 sit…
Skill: Clean & Jerk W.O.D. Run 1200 meters 20 Box jumps 20 Sit-ups Run 800 meters 30 Box jumps 30 Sit-ups Run 400 meters 40 Box jumps 40 Sit-ups
0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean
Strength: Find your 5RM deadlift 3RFT 30 Weighted Sit Ups 45/30 10 Squat Snatches 135/95 5 M/Us