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
Strength – Front Squats 5-5-5-5-5 W.O.D. – “Cindy’s Evil Mother” 20 minute A.M.R.A.P. 5 – C2B / Jumping Pull-ups 10 – Ring Push-ups 15 – Front Squats (95/65)
Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 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: Front Squats: 5X5 @ 70% Halloween…
Strength: Strict Press 5×3 Ascending Weight Push Press w/pause at dip 6×2 Ascending Weight 12 Min Running Clock: 0:00-3:00 AMRAP 3 Deadlifts 315/205 3 Bar Facing Burpee 3:00-5:00 Rest 5:00-8:00 AMRAP 5 Deadlifts 275/185 5 Bar facing Burpee 8:00-10:00 Rest 10:00-12:00 AMRAP Bar Facing Burpee *These are sprint type wods*
Hollywood For time: Run 2 km 22 wall-ball shots, 30-lb. ball 22 muscle-ups 22 wall-ball shots, 30-lb. ball 22 power cleans, 185-lb. 22 wall-ball shots, 30-lb. ball Run 2 km
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*