Mariana & Debbie at the River 24. Debbie completed 62.7 miles in a 24 hr period!!!
Tonight @ Buckley’s Irish Pub Anthony A’s band, Bangers & Mash will be performing at 9:30 pm. Come on down!!!!
5 min amrap:
10 sdhp 75#/65#
10 box jumps 20″
1 min rest
5 min amrap:
10 push press 75#/55#
20 situps
1 min rest
5 min amrap:
10 kb swings 53#/35#
20 double unders
CrossFit Kryptonite
Strength: Clean and Jerk 60%x1+1 65%x1+1 70%x1+1 75%x1+1 80%x1+1 X3 15 min AMRAP 15 Cal Row 10 T2B 5 Power Snatches 165/115
Every 90 sec x 10 sets Power Clean & Push Jerk 3-3-3-2-2-2-1-1-1-1 Sets 1-3: 45-65% Sets 4-6: 70-85% Sets 7-10: 87.5%+ 15 min 1 Push Up 2 Plank Shoulder Taps 1 Wall Climb- tight form 2 Handstand Shoulder Taps 2 Push Ups 4 Plank Shoulder Taps 1 Wall Climb 4 Handstand Shoulder Taps….
11RFT 11 Sumo Deadlift High-pulls (95/65#) 11 Walking Lunges 95/65 11 Weighted sit ups 35/25 Skill work
Strength – Atlas Stones Work WOD – 6 RFT: 50′ Burpee Broad Jumps 50′ Walking Lunges 10 KB Hang Clean and Jerks 35/20 *Scale as needed*
W.O.D 20 Deadlifts (275/185) (225/155) (185/125) Run 400m 20 KB swings (70/53) (53/35) (35/25) Run 400m 20 Overhead Squats (115/75) (95/65) (75/55) Run 400m 20 Burpees Run 400m 20 Pullups Run 400m 20 Box jumps (24/20) Run 400m 20 DB Squat Cleans (45/30) (35/25) (30/20) Run 400m
32 min Running Clock: 5 RDs – Jackie 200m row 10 Thruster 45/35 6 Pull-Up …followed by.. 10 RDs – Isabel & Karen 3 Power Snatch 135/95 15 Wall Ball 20/14 ..if all is completed before time expires.. AMRAP “Cindy” 5 Pull-Up 10 Push-Up 15 Air Squat *Score is total of fully completed rounds…