Saturday 11-7-15
For time:
50 DB Walking Lunge 45/30
40 Wall Ball 20/14
30 Box Jump 24/20
20 t2b
10 sq. Clean 225/185
20 t2b
30 Box Jump 24/20
40 Wall Ball 20/14
50 DB Walking Lunge 45/30
*Scale as needed*
For time:
50 DB Walking Lunge 45/30
40 Wall Ball 20/14
30 Box Jump 24/20
20 t2b
10 sq. Clean 225/185
20 t2b
30 Box Jump 24/20
40 Wall Ball 20/14
50 DB Walking Lunge 45/30
*Scale as needed*
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*
Strength/Skill – Hang Snatch 5 x 2 AMRAP in 5 minutes: 20 Double unders 10 Weighted Sit-ups 25/15 Rest 1 minute AMRAP in 5 minutes: 5 Man makers 10 Box jumps Rest 1 minute AMRAP in 5 minutes: 5 Toes-2-bar 5 Walk-out/Walk-in Push-ups Total Score
HAPPY <3 DAY!! Strength: Bench Press 4X3 @ 70% Partner Wod 20 min Amrap 2 Clean and Jerks , 10 Pull Ups 4 Clean and Jerks , 15 Pull Ups 6 Clean and Jerks , 20 Pull Ups 8 Clean and Jerks , 25 pull Ups 10 Clean and Jerks , 30…
Single Leg RDL’s 4×8 Each Leg (Use a KB, 10-12 min to complete) 19.3 WODAPALOOZA Qualifier “DT” Ladder Ever 4 min Complete 3 rds of: 12 Deadlifts 9 Hang Power Cleans 6 S2OH *weights go up each 4 min* Rd 1- 95/65 Rd 2- 135/95 Rd 3- 155/105 Rd 4- 185/130 Rd 5- 205/145 (AMRAP…
Wod: 10 min Cap 30-20-10 D/U’s Wall Balls Strength: 12 min EMOM Even: 5 Deadlifts @80% Odd: 3 Box Jumps 30+/24+(Step down) After strength you have a choice, you may either squat or work a skill you are WEAK at. Front Squats: 5@ 70% 3@ 80% 1@ 90% Every 90 sec for 5 sets 4…
3 RFT 25/20 Cal Row (20/15 AAB Cal) 12 Devil Press 50/35 6 Rope Climb