Check out the move between 28-32 seconds!!!!! AWESOME!!!!
Strength/Skill – Hang Power Cleans 3-3-3-3-3
20 Min A.M.R.A.P.
1 Rope Ascent
7 Deficit Push-ups / Ring Push-ups
3 Hang Power Cleans 155/105
Last day to donate/register for 31 Heroes Project
As of yesterday we were in 34th place out of all registered CrossFits in donations. Nice work Kryptoniters!!
Strength: 5min EMOM 3 Back Squats @ 75% 5min EMOM 5 Back Squats @ 65% 5min EMOM 10 Back Squats FAST 15-12-9-6-3 reps for time of: T2B Clean and jerk 135/95 Push-up
Strength/Skill – Push Press – 3 Rep Max TnG 15 – 12 – 9 – 6 – 3 reps for time: Chest to bar pull-up Power Clean Push-up
Strength: Bench Press 5X5 Partner WOD 500m Row 30 Snatches (115/85) 40 Clean and Jerks (115/85) 50 Deadlifts 115/85 60 Burpee Pull Ups 50 Deadlifts 115/85 40 Clean and Jerk (115/85) 30 Snatch (115/85) 500m Row *30 miute cap
“MURPH” Times: 8 A.M & 9:30 A.M. Saturday! BBQ @ 12:30, please bring your favorite Paleo Dish. Strength/Skill – Weighted pull-up 3×5 — 5 min AMRAP: •5x Handstand push-up •1x Rope climb 5 min AMRAP: •8x Supine ring-row •8x Hand release push-up 5 min AMRAP: •30m Farmer’s walk 53/35 •8x Goblet squat 53/35
15 min to complete 5 sets of 3 Back Squats start at 75% and build 15 min AMRAP 21 Russian Swings 70/53 14 KB Lunges 70/53 7 Push Jerks 165/115
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…