This is Benchmark week.
Warm Up Annie…this is timed.
Strength:
5 min EMOM
5 Front Squats
All sets between 75-85%
9-11 Tribute WOD
11 Box Jumps 30/24
11 Thrusters125/85
11 Burpee C2B Pull Ups
11 Power Cleans 170/120
11 HSPU’s
11 KBS
11 T2B
11 Deadlifts 170/120
11 Push Jerks 110/75
Start each round with 100m weighted run 20/14 or 150m row
End with the run.
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…
NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY – NO TEN O’CLOCK CLASS TODAY Skill/Strength – Handstand Walk 10mx3/ Handstand Hold 5 min total 5 RFT – 25 – Double Unders 200m-Run 25 – Box Jumps
Strength:Deadlift 5-5-5-5-5 3 RFT 15 Deadlifts 225/155 15 Bar facing burpees
Strength – Sotts Press 3-3-3-3-3 “Fight Gone Bad” Three rounds for reps of: Wall Ball Shots 20/14 S.D.H.P. 75/45 Box Jump 20 Push Press 75/45 Row (Calories)
Monday and Wednesday classes start this week! Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups/ 205-145 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups….
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run