Saturday, 12-27-14
21-18-15-12-9-6-3 Reps For Time:
Deadlifts (185/133)
Sit Ups
Double Unders
Begin each round with a 50 M Bear Crawl
21-18-15-12-9-6-3 Reps For Time:
Deadlifts (185/133)
Sit Ups
Double Unders
Begin each round with a 50 M Bear Crawl
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
Closed today. I am so thankful to count all of you among my closest friends. Thank you coaches for making Kryptonite a great place to train. xo
Monday and Wednesday classes start this week! Ascending Ladder for 20 Minutes: 1 Power Clean, 1 Ring Muscle-Ups/ 205-145 2 Power Clean, 2 Ring Muscle-Ups 3 Power Clean, 3 Ring Muscle-Ups….
Every 90 sec for 12 min 2 Push presses + 1 Split Jerk Start @60% and build if you can. 14 min AMRAP 8 Thrusters 95/65 10 Box Jumps 24/20 2 Deadlifts 275/185
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. Strength/Skill – 2 Front Squats + 1 Push Press x 5 Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters, 5 reps 95-lb. hang power cleans, 7 reps 95-lb. sumo deadlift high-pulls, 10…
Friday’ s gym hours are 8 and 9 am 4,5 and 6pm open gym. No 5 am classes next Tuesday and Thursday. Instead we will have a 6&7 am class. 9am class on Tuesday. Paleo challenge starts on the first, you must sign up. Strength: 5×3 work up to 85% of 1rm Deadlift Then……