From Wednesday July 11th-Monday July 16th there will be a 4 P.M. class.
Strength/Skill – Bench Press
10 rounds, each for time of:
15 Push-ups
Sprint 60 yards
Rest 60 seconds
Record total time from start to finish. The standard is a full one minute rest
Strength: 5min EMOM 3 Power Snatches @ 75% 5min EMOM 4 OHS @ 65% of Snatch 10-9-8-7-6-5-4-3-2-1 reps of the triplet: Thruster 115/85 Floor Press 115/85 Cal Row
No 6PM Class Friday. 10min EMOM min1: 40 D/U’s min2: 15 Wall Balls 10-1 Deadlift 225/185 Toes to Bar Box Jumps 24/20
Gymnastics 12 min EMOM 1- 12-15 T2B 2- 12-15 Push Up 3- 10-14 Pistol (15-20 Squat) 4 RFT 10 OHS 95/65 15 Power Clean 20 Deadlift
Warm up: 2rd at easy pace 200m Run 15 Walking Lunge 10 Sit Up 20 Min to Complete: 4 x 10 Single Arm Bench (each arm) 4 x 10 half kneeling single arm DB press (each arm) 4 x 8 DB Flys 4 x 12 Up Right Rows 15 min AMRAP 10 DB Deadlift 50/35…
9 RFT 8 Deadlifts 7 Hang Power Cleans 6 Front Squats 5 S2O Every time you drop the bar, perform 3 bar-facing burpees at the end of the 9 Rds. 135/95 Skill: Hand Stand Work
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Every 2 min for 10 min 5 Strict Press Build to a Heavy 5 “Karen Meets Annie” for time: 30 Wall Ball 20/14 50 D/U 50 Abmat Sit-ups 30 Wall Ball 40 D/U 40 Abmat Sit-ups 30 Wall Ball 30 D/U…