MAKING GRIPS OUT OF ATHLETIC TAPE
TWO FUTURE CROSSFIT CHAMPIONS!!!!
Strength/Skill – Back Squat 3 sets of 8 at 70% 1 RM
Tabata – S.D.H.P. W/ K.B. 53/35
Rest 2 Mins
7 min A.M.R.A.P
7 – Pistols
7 – Push-ups (hand release)
7 – Wall balls 20/14
1 Min Rest
Run 400m as fast possible!!
Scoring = Tabatas/AMRAP/400 m Time
Whats your strength/weakness?
Why?
Work on it
CrossFit Kryptonite Scott DeTore
5 T2B 100 D/U’s 10 T2B 75 D/U’s 15 T2B 50 D/U’s 20 T2B 25 D/U’s 25 T2B 15 Man makers 45/25 Strength/Skill: 15 min to find 1RM OHS
5 min Max Meter Row 20 min Skill Work 18 min Ascending Ladder by 2’s 2 DB Floor Press 50/35 2 DB Walking Lunge 50/35 2 DB Power Clean 50/35 4 DB Floor Press 4 DB Walking Lunge 4 DB Power Clean 6 6…
W.O.D. 10 R.F.T. / 30 min A.M.R.A.P. 10 – Pull-ups 10 – K.B Swings 53/35 10 – Double Unders 10 – O.H. Squat 95/65
Back Squat 3×10 @ 70% 7 Min Amrap: 15 Wall Ball 20/14 10 Squat clean 75/45 Rest 3 Min 7 Min Amrap: 15 Cal Row 10 Burpee on plate
As of next week 5am classes will be Tuesday and Wednesday. No Friday 5 am classes. Warm up: 3rd at east pace 7 BB Deadlift 7 BB Clean High Pull 7 Front Squat 3 Jumping Sq. E2MOM for 12 min 1 High Hang Sq. Clean + 1 Above Knee Hang Sq. Clean + 1…
Warm-up: 3 Rounds 10 Burgener’s (P.V.C.) 10 Push-ups (Games Style) 10 K2E Power Snatch Demo By Coach B’s daughter…… W.O.D. 5 R.F.T. 5 Deadlifts 85-90% of 1 RM 10 Box Jump(ing) Pull-ups or 5 – 275lb Deadlifts 10 Burpees