Saturday, 1-20-18
With a Partner Complete:
16 Rds-
30 D/U
15 C2B
15 T2B
10 DB Snatch 45/30
10 KBS 70/53
With a Partner Complete:
16 Rds-
30 D/U
15 C2B
15 T2B
10 DB Snatch 45/30
10 KBS 70/53
Memorial weekend schedule: Thursday no 7 PM, Friday 6 & 7 AM, 4, 5, & 6 PM, NO Saturday classes. Memorial Day: 9 AM & 10:30 AM Murph. BBQ is @ 1PM. Deadlifts: 10 @ 50 10 @ 65 6 @ 75 8 @ 80 6 @ 85 4 @ 90% of 1RM 3RFT…
1000m Row Cindy 1000m Row Cindy: 5 Pull Ups 10 Push Ups 15 Air squats
Strength/Skill – Snatch 2-2-2-2-2 Then every minute on the minute for 10 Minutes 1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch…… 400m run
No 5AM classes this week. Strength: 6 X Snatch Deadlift + Snatch + OHS @ 60-75% of 1RM. Front Squats 5 @ 65% 3 @75% 1 @85% Then Front Squat every 90 sec for 5 sets 5@ 75% 10 min AMRAP Max unbroken Wall Balls 20/14 Each time you break or drop the ball run…
Warm-up – 2 Rounds of CFK Burgener W/U – 20 Hang Power Snatches (P.V.C.) Skill – Ring Holds 2 x 1:00/Ring assisted pistols W.O.D. 20 min A.M.R.A.P. 5 – C&J’s 10 – Pistols/Ring assisted pistols 15 meter – Broad jumps So you’re not feeling it today? Really? You sure about that?
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Along with the sweat shirts, we will have sweat pants with our logo going down the leg. Strength: Work Up to up to a heavy Push Jerk Then…