Monday, 11-4-19
Squat Snatches
10 min EMOM
2 @ 65%
21-18-15-12-9 reps for time:
Overhead Squats 95/65
Burpees over bar
Squat Snatches
10 min EMOM
2 @ 65%
21-18-15-12-9 reps for time:
Overhead Squats 95/65
Burpees over bar
This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
20 min to complete: 3×10 single leg RDL (each leg) 3×10 Bent Over row 3×12 Single arm DB Power Row 3×12 DB Incline Lever Row 3×20 Shrugs “Christine” 3 RFT: 500m Row 12 Deadlifts 135/95 21 Box Jumps 24″/20″ *12 min Cap*
9AM Class Today! 14 Min Ascending Ladder by 2/s 2 Pull Up 5 Burpee 4 P/U 5 Burpee 6 P/U 5 Burpee 8 P/U….. Clean Pull + Sq. Clean 2+1×8 @70-90% 1RM Clean (2 Pulls are TnG then drop to set up for clean)
HERE YOU GO MADDIE !!! IT’S POSTED ON THURSDAY NIGHT In Teams of 3: 100 Calorie Row 100 Deadlifts 135/95 80 Calorie Row 80 Power Cleans 60 Calorie Row 60 Front Squats 40 Calorie Row 40 Push Jerks 20 Calorie Row 20 Bear Complex
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift