No 5 AM’s This week. 6 & 7 A.M.
Tuesday – No P.M. Classes (Because you will all be out drinking anyway)
Wednesday – Closed
Strength/Skill – Weighted Dips 4 x 5
EMOM: – One Bar/One weight 185/133
5 OHS – Min 1
5 Cleans – Min 2
5 Front Squats – Min 3
5 Back Squats – Min 4
5 Power Cleans – Min 5
5 Power Clean and Jerks – Min 6
5 Power Cleans – Min 7
5 Back Squats – Min 8
5 Front Squats – Min 9
5 Cleans – Min 10
5 OHS – Min 11
400m Run
185/133
10 min to establish max unbroken reps D/U’s. 21 MINUTES ALTERNATING EMOM: 5 POWER CLEANS 175/135 10-15 RING DIPS 20-30 MED BALL TWISTS 20/14
Teams of 2 Run 1 Mile Row 2,000 Meters Run 1 Mile Partners change every 200m, on both the run and row.
Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*
Strength/Skill – 10 mins. to find your 1 RM for the following complex – 1 Deadlift – 1 Clean (Hang or Power) – 1 Front Squat. This was a WOD this past weekend that Matt, Dillon, Lorissa, Lucy, Kevin, Ann, Mark and Diana did. The following eight competitiors: Your strength/skill – is where you were…
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement LIVE Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate….
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite