Warm up:
3RD at easy pace
10 Air Squats
20 D/U
:30 Squat Hold
12 min to complete:
Back Squats
5×5 @ 80%
3RFT
10 DB Snatch, left arm 50/35
10 OHS, left arm 50/35
10 Pull Up
10 DB Snatch, right arm
!0 OHS, right arm
10 Pull Up
*18 min Cap*
We are running outside so bring a sweat shirt. Walking will be the scale. No rowing!!!!! With a Team Of 3 Complete “Gallant” 1 Mile Run with 2 Med Ball 20/14 60 Burpee Pull Up 800m Run with 2 Med Ball 20/14 30 Burpee Pull Up 400m Run with 2 Med Ball 20/14 15…
20 min A.M.R.A.P. 20 Walking Lunge Farmers Carry 53/35 7 C&J 135/95 10 Ring Push-ups
Strength: Weighted Push Ups 6X3 Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14
“Dicko” 3 RFT 29 Push-Ups 6 Hang Power Cleans 110/75 29 AbMat Sit-Ups 6 Push Presses 110/75 29 Pull-Ups 6 Overhead Squats 110/75 29 Kettlebell Swings 53/35
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…
Strength/Skill – 10 min EMOM……3 TnG Power Snatches 135/95 Staircase ABCDE –ABCD-ABC-AB-A A. 4 Curtis Ps (1 Power Cleans, Rack Lunge L, Rack Lunge R, Jerk) – 95/65 B. 8 Box Jump Overs (24/20) C. 12 KB Swings (53#/70#) D. 21 Knees to Elbows E. 25 MB Cleans,,,,WHEW!!! This is gonna be a rough one!!!!!