Strength/Skill – Push Press Waveload: 5-4-3, 5-4-3 AHAP
*Rest 2-3 min. between sets. 5-4-3 is the rep scheme. Add weight as sets decrease.
Waveload – Waveloading is when the load lifted rises and/or falls from set to set. The purpose of wave loading varies, but in essence it involves changing the stimulus more quickly (from set to set.)
8 min EMOM
3-4 unbroken Muscle-ups
(sub strict pull-ups or dips)
5 rounds
10 T2B
10 HR Push-ups
Strength: 21 Min EMOM 1- 3 Back Squats @ 70-80% 1RM 2 -18/12 Cal Row 3 – 15 T2B 10 Min EMOM 3 Push Press + 2 Push Jerk *start at 50% of push press and build* Extra Credit For time: 50 Box Jump Overs 30″/24″ *5 Min Cap*
3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!
Strength/Skill – Deads 4 x 3 CrossFit Open Open WOD 12.3 MEN – includes Masters Men up to 54 years old Complete as many rounds and reps as possible in 18 minutes of: 15 Box jumps, 24″ box 115 pound Push press, 12 reps 9 Toes-to-bar WOMEN – includes Masters Women up to 54 years…
For Time: 15 Front Squats 155/115 30 T2B 30 Box Jumps (24”/20”) 15 M/U’s ( scale 30 Dips) 30 Push Presses 135/95 30 D/U’s 15 Snatches 115/75 30 Pull Ups 30 Wall Balls 20/14 300 feet overhead walking lunges (45-pound plate/25-pound plate) Skill Work: M/U, HSPU, D/U’s…..
This past weekend Krypto members Katie B., Ryan M., Matt P., Jessie D., and Phil A. competed in “The Summer Classic” in Philadelphia Pa. This was Katie’s second competition and Phil. Jessie, Matt and Ryans first. They were all AWESOME and they found out what is hard to explain…..how much fun it was to get…
No Yoga this week. Strength/Skill – 5×2 Mid Thigh Snatch 100 Wall Balls……but, before you Wall Ball On the even minute 5 – Burpees On The odd minute 5 – S.D.H.P.’s 75/45