Closed Thanksgiving.
Friday: 8 and 9 am only.
Christmas Party Dec. 15th. $20.00 pp
9 min EMOM
Min 1- 5 Strict Press
Min 2- 3 Push Press
Min 3- 2 Split Jerk
Same weight
4 RFT-
50 D/U 3:1
10 Hang Sq. Clean 115/85
10 Thruster 115/85
10 KBS 53/35
250m Row
*22 min Cap*
Just wanted a dead count…how many for Saturday night?? 15 min to complete 3×10 Bench Press 3×15 Banded Tricep Pull Down 3×10 DB Skull Crushers 3×12 DB Bench 4RFT: 30/25 Cal Row 15 Inverted Burpee 10 Sq. Clean Thruster 155/105 *25 min Cap*
2RDs 10 BB OHS 10 BB Behind the Neck Snatch Grip Push Press 10 BB Hang Muscle Snatch E2MOM for 12 min 1 Snatch Grip Deadlift + 1 Hang Power Snatch + 2 Power Snatch 2 RFT 12 Burpee 12 Power Snatch 95/65 12 Burpee 12 Sq. Snatch 95/65 12 Burpee 12 Hang Power Snatch…
A nice full day!!! Alot of healthy bodies!!! Strength/Skill – Snatch High Pulls 5-5-5-4-4-3-3 42/21 30/15 18/9 Reps for time KB Swing 53/35 K2E…. Then immediately perform 25 OH Squats!!! 95/65 CrossFit Kryptonite
Strength: Split Jerk 1-1-1-1-1-1-1 find your 1 RM For time: 21-18-15=12 burpees over the bar power cleans
This week will be more than usual snatching and snatch assistance exercises. When completing these exercises have a purpose. Do not just snatch away. Where is your weakness? Not bring knees back, chest/hips not rising together, pulling early, losing back extension, not coming to full extension, speed under the bar?? Your purpose is finding and…
Strength/Skill – E.M.O.M. – 10 Mins. Even Minute 5 Thrusters Odd Minute 5 Burpees…..Over the bar. Using a kettlebell or dumbell 15 Turkish get-ups, right arm 20 swings 15 overhead squats, left arm 20 swings 15 overhead squats, right arm 20 swings 15 Turkish get-ups, left arm