Saturday, 12-17-16

Winter schedule resumes tomorrow. Tuesday and Thursday 5AM classes, no more 7AM classes. Strength/Skill – Deadlift 12 min AMRAP ascending ladder of 2-4-6-8-10-12…… of: Burpees Box Jumps Power Cleans Box Jump height & Weights will be assigned by division

We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…

5AM CLASSES THIS WEEK STRENGTH: PUSH PRESS 5X5 @50% 21-18-15 PUSH JERKS TOES TO BAR

Strength: Every 1:30 for 8 sets (12min) 2 hang power clean + 2 push press + 2 Thrusters start @ 50% 1RM Thruster and build For time: 100 Walking Lunges 90 sit-up 80 Med Ball Cleans 20/14 70 Box Jump Overs 24″/20″ 60 V-Ups 50 Pull Up *25 min Cap*

Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb

Big Cindy Off tomorrow. A epic battle between The “Leach-inator and The “DeTor-minator”!!! Strength/Skill – Pistols 10-10-10 “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats OR Cindy’s evil twin sister… “Mary” Complete as many rounds in 20 minutes as you can of: 5 Handstand Push-ups…