Monday, 9-26-11

Skill – Sumo Deadlift – 1-1-1-1-1…HEAVY SINGLE NO ONE REP MAXES, IT IS NEW FOR US Advantages in using the Sumo over the conventional style of deadlift. 1. Greater range of knee extension at the bottom of the lift. 2. A more upright posture. 3. The distance the weight must be moved is greatly reduced….

Strength: 5 X 1 Pause Power Snatch + 1 Hang Snatch + 1 Snatch Balance Between 65-80% of 1RM ( 3 sec pause at knee) 3RFT w 15 min cap 15 Bar facing Burpees 1 rd of “DT” 12-9-6 Deadlifts 155/115 Hang Power Cleans Jerks   Back Squat 5@70% 3@80% 1@90% EMOM: 4 @ 80%…

Reminder…. we are open Sunday!!! Granite Games Qualifier: Week 1 Individual 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 40-44 10 Minute AMRAP 5 Hang Squat Cleans (155/105) 7 Bar Facing Burpees Masters 45-49 10 Minute AMRAP 5 Hang Squat Cleans (135/95) 7 Bar Facing Burpees Masters 50+ 10 Minute…

Strength/ Skill – Bench Press, Find your 3 RM 6 RFT: 10 Power Snatches, 75# (55#) 10 Bar facing burpees 100m Run

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

No 5AM today!!  12 min Alt EMOM: Odd Minutes: 3 Front Squats Even Minutes: 6 Back Squats Barbell loaded at 58% of 1RM Front Squat (For Both Lifts) 5 min AMRAP: Buy-In: 100 D/U Immediately Into… 12 Hang Snatch 75/55 4 Burpee Box Jump Overs 24/20 Rest 5 Minutes 5 min AMRAP: Buy-In: 100 D/U…