Monday, 1/24/11
Warm-up:
One Official
One CFK
Burgener
W.O.D. :
Strength – Overhead Squat 3 x 3
Five rounds for time of:
7 Power Snatches, 135 / 95 lbs
14 Kettlebell Swings, 1.5 / 1 pood
21 Squats
Warm-up:
One Official
One CFK
Burgener
W.O.D. :
Strength – Overhead Squat 3 x 3
Five rounds for time of:
7 Power Snatches, 135 / 95 lbs
14 Kettlebell Swings, 1.5 / 1 pood
21 Squats
3RFT- 500M Row 400M Run 30 D/U 3-Position Clean (floor, below knee, above knee) + Jerk 60%, 65%, 70%, 75%, 80%, max
Strength/Skill – Pressing Snatch Balance 5-5-5-5-5 7 Rounds for time: 10 Overhead Walking Lunges (with bumper plate) 45/25 10 Push Jerks 135/95 10 Burpee Broad Jumps
Fran 21-15-9 Thrusters 95/65 Pull Ups Pause Front Squats 8 x 3 Increasing weight….no Bounce
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 Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…
Partner WOD 12 rds 30 Squats 19 Power Cleans 135/95 7 Strict Pull Ups 200m Run -Together 1 person works at a time, breaking it up any way you want. Run is done together.