Monday, 10-2-17
Strength:
Power Snatch + Hang Sq. Snatch
2 PS+1 HSS x 6
15 Min to build to a heavy complex
5RFT-
500m Row
400m Run
30 D/U
*25 min Cap*
“
Strength:
Power Snatch + Hang Sq. Snatch
2 PS+1 HSS x 6
15 Min to build to a heavy complex
5RFT-
500m Row
400m Run
30 D/U
*25 min Cap*
“
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Push Press Build to a Heavy Single…
Wod- 12 Min AMRAP: 8 t2b 8 DB Thruster 35/20 12 DB walking Lunges 35/20 Strength- 3 Position Snatch: floor, below the knee, above the knee 60%, 65%, 70%x4
AMRAP 10 Minutes 10 Front Squats – 95/63 10 One-Armed Dumbbell Snatches – 53/35 10 S.D.H.P.– 95/63 10 Other Arm Dumbbell Snatches – 53/35 *You must get at least 4 Rounds to Rx* Strength/Skill – 15 Mins to 1 RM Squat Clean
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees
Please be reminded that Tues./Thurs. a.m. hours are 6 a.m.-7a.m. only Clink on this to see Kelly D.’s first double unders!!! Skill – Muscle-ups W.O.D. – For time 60 Double Unders 50 Wall Balls 40 Double Unders 30 KB Swings 1.5/1.0 20 Double Unders 10 Muscle Ups / 20 Jumping Muscle Ups
Srtength/Skill – Split Jerk 3-3-3-3-3 W.O.D. – 20 min A.M.R.A.P. 5 Burpee Pull-ups 8 Knees to Elbows 80′ Bear Walk (40 Fwd./40 Bkwd.)