100 D/U’s
25 push press 115/85
25 pull ups
25 Sit Ups
100 D/U’s
20 push press
20 pull ups
20 Sit Ups
100 D/U’s
15 push press
15 pull ups
15 Sit Ups
100 D/U’s
10 push press
10 pull ups
10 Sit Ups
100 D/U’s
5 push press
5 pull ups
5 Sit Ups
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
Warm up: 2 RD at easy pace 10 Squats 10 Lunges 100 m run 12 min to complete: Back Squats 5×5 @ 77.5% For time: 20 OHS 95/65 5 Rope Climb 3:1 1 Mile (2K row) 5 Rope Climb 20 OHS *20min Cap*
Squat Snatches 10 min EMOM 2 @ 65% 21-18-15-12-9 reps for time: Overhead Squats 95/65 Burpees over bar
SUNDAY: YOGA @11 AM. $15.00 DROP IN. With a partner 0:00-7:00 AMRAP Burpee to plate 45/25 *1 Person works at a time* 7:00 – 27:00 AMRAP 5 Power Clean 155/105 10 S2OH 155/105 15 Air Squats *Alt rounds with partners* 27:00-34:00 AMRAP Burpee to plate 45/25 *1 Person works at a time*
Don’t forget to place your fancloth orders. Every 1:30 for 9 min 2 Clean Pulls + 2 Power Clean+ 1 Push Press + 1 Split Jerk Build to heavy complex Granite Games 19.1 4min to finish – 15 Squat Cleans (135lbs/95lbs) 15 Toes To Bar 12 Bar Facing Burpees – If completed, add…
Just a Reminder: waters are $1.00 each. For the summer there will be no 5Am class on Fridays and no 10am on Saturdays. Single Leg Romanian Deadlift 5 sets of 6 (each leg) 15 min AMRAP 18 KBS 53/35 14 KB S.D.H.P. 53/35 10 HSPU 2:1