Monday, 10-1-18

3RDs 12 Reverse hypers 10 BB Deadlifts 8 KBS 4 Ring Rows Deadlift 10 @ 50% 10 @ 55% 8 @ 60% 8 @ 65% 6 @ 65% 15 min to complete “Nate” 20 min AMRAP 2 Ring M/U (4 Pull up & 4 Dips) 4 HSPU 2:1 8 KBS 70/53

E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint

20 min to complete- 3×10 Bicep Curls 3×20 Tricep Pul Downs 3×10 Lat DB Raises 3×12 BB Front Raises   For time 200 D/U 2:1 50 Thrusters 65/45 15 BMU (30 Pull Ups & 15 Dips) 50 Thrusters 200 D/U *18 min Cap*

Strength/Skill: High Hang Snatch, practice speed under the bar. Jill’s Dirty 30….. or Janel’s 25 Alive!!!!! Happy Birthday Girls!!! For time: 30 Box jump, 24/20 inch box 30 Jumping pull-ups 30 Kettlebell swings, 1 pood 30 Walking Lunges 30 Knees to elbows 30 Push press, 45 pounds 30 Back extensions 30 Wall ball shots, 20/14…

Strength/Skill – Mid Thigh Squat Snatch 2-2-2-2-2 12 min AMRAP 10 Man Makers 200m Run Posted by Scott DeTore Crossfit Kryptonite

7min to get as far as possible in: 10 Power clean 165/115 20 Burpee 30 Box Jump Over 24″/20″ 40 Cal Row 50 T2B 150 D/U *rest 5 min* 10min to get as far as possible in: 10 Power clean 165/115 20 Burpee 30 Box Jump Over 24″/20″ 40 Cal Row 50 T2B 150 D/U…