Saturday, 1-28-17
5 Rounds
1:00 – Strict Pull-Ups
1:00 – T2B
1:00 – Row for Calories
1:00 – Floor Presses (135/95)
1:00 – Rest
5 Rounds
1:00 – Strict Pull-Ups
1:00 – T2B
1:00 – Row for Calories
1:00 – Floor Presses (135/95)
1:00 – Rest
Please bring in your own sweat towels. 7 min EMOM 2 Tempo Front Squats Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top For time: 10 Sq.Cleans 155/105 10 Lat Burpee Over Bar 8 Sq. Cleans 185/125 8 Lat Burpee Over Bar 6 Sq. Cleans 205/ 145…
Strength: Snatch: Every 90 sec for 5 sets 3@60% 3@65% 2@70% 2@75% X2 Snatch Pull 3@100% of snatch X 4 40-30-20-10 reps for time of: Toes-to-bars Wall-ball shots, 20-lb. ball Rest 3 minutes, then, 40-30-20-10 reps for time of: Good Mornings 45/33 Walking Lunges
Strength: Deadlifts 3-3-3-2-2-2-1-1-1 For time: 10 Power Cleans (185/135) 30 Burpees 10 Power Cleans 30 Box Jumps (24/20) 10 Power Cleans 30 Burpee Box Jumps
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…
0:00 – 10:00 complete “Annie” 50-40-30-20-10 D/U Sit Up 10:00 – 40:00 with a partner complete “Maggie” 5 RFT 20 HSPU 40 Pull Up 60 Alt. Pistols
Bring Socks 12 min AMRAP 1 C&J 165/105 5 Burpees 1 Rope Climb (BRING SOCKS) Rest one min. Tabata Box Jumps 24/20