Monday, 6-17-13

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   10 min EMOM Even – 5 Hang Power Cleans 155/105 Odd – 10 Slam Balls 30/20 3 RFT 20 Wall Ball 20/14 20 SDHP 95/65 20 Box Jump Overs 24″/20″ 20 Thruster 95/65 60 D/U 3:1…

There are rope ascents in the warm up. Bring socks. Strength/Skill -3 Push Press + 2 Push Jerk x 3 10 Rounds for time: 5 Push Jerk (155/113) 3 Muscle-ups 100m run 50 m forwards 50 m backwards

Complete as many reps as possible in 3 minutes of: 10 OHS 135/95 20 KBS 70/53 25 Toes to bar 30 Box jumps, 24″ box 25 KB Sumo-deadlift high-pull 70/53 20 Burpees 10 Shoulder to overhead135/95 *rest 2 min * Complete as many reps as possible in 6 minutes of: 10 OHS 135/95 20 KBS…

Bench Press 6X3 Increasing weight   Karen 150 Wall Balls 20/14 for time  

Strength: Snatch Grip Deadlift 5X3 @ 110% of Snatch   4RFT 30 KBS 24/16kg 12 Pistols 12 Dips Rest 1:1

WOD 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 95/65 Russian Swing 70/53 Push Press 95/65