Monday, 9-9-19
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
15 min
Snatch High Pull
3@95
3@100
2@105 % of 1RM
Power snatch
5X1 Increasing weight
GI Jane
100 Burpee Pull ups
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Strength/Skill: 10 min EMOM: 2 Power Cleans + 1 Push Jerk @ 75% 12 Min AMRAP 6 Box Jumps overs 24/20 9 Pull Ups 12 Front Squats 95/65
For time: 50 D/U’s before each round of Snatches 155 pound Snatch, 9 reps 21 Burpees 155 pound Snatch, 15 reps 15 Burpees 155 pound Snatch, 21 reps 9 Burpees155
Warm up: 2rds at easy pace 10 BB Behind the neck Snatch Grip Push Press 10 BB OHS 10 BB Muscle Snatch E2MOM for 12 min 1 Hip Snatch + 1 Above Knee Hang snatch + 1 Snatch + 1 OHS yes squat and build to a heavy complex 18min AMRAP 15 Thrusters 95/65 5…
Strength/Skill – Thruster. Find your 3RM in 5 attempts. A.M.R.A.P. 25 Minutes 10 Dumbbell Ground to Overhead – 35′s/55′s 15 Box Jumps – 24/30 20 Wallball – 14/20 at 10 ft *You must get at least 7 Rounds to Rx*
Partner Row 2000m 22 min to Complete 4×10 Arnold Press 3x1min Hollow Body Hold 4×8 lat shoulder raises 4×20 DB Shrugs 4×10 front shoulder raises 3 RFT 400m Run 20 OHS 115/85 15 min Cap