Saturday 6-13-15
For Time-
(Just like 12 days…)
1- Deadlift @ 75% or 1 RM
2- Burpee Box Jump Overs 24″/20″
3- DB Thruster 45/25
4- KB Snatch 53/35
5- Slam Balls 30/20
6- HR Push Ups
7- Strict Pull Ups
8- Dips
90 D/U’s
1000m ROW
For Time-
(Just like 12 days…)
1- Deadlift @ 75% or 1 RM
2- Burpee Box Jump Overs 24″/20″
3- DB Thruster 45/25
4- KB Snatch 53/35
5- Slam Balls 30/20
6- HR Push Ups
7- Strict Pull Ups
8- Dips
90 D/U’s
1000m ROW
Teams of 2- For Time 1 person works at a time. 50 Push Press 200 M Farmer’s carry 100 Wallball sit ups 150 M Farmer’s carry 150 Air squats 100 M Farmer’s carry 200 Double unders 50 M Farmers carry The Catch: EMOM= 2 burpees each
Strength/Skill – Weighted Push-ups 5×3 WOD 3 RFT 5 Muscle ups/20 Pull-ups 10 Hang Power Snatches (95/65) 20 Wall Balls (20/14)
Power Lifting Meet Squat 1RM Bench 1RM Deadlift 1 RM You have three chances to get to your 1RM. You can do as many working sets as you need. Inform your partner on the three that count. No Longer than fifteen minutes per exercise. In a real power lifting meet, once you fail on any…
25 Min AMRAP- 10 Push press 115/85 10 KB Swings 70/53 10 Box jumps 24/20
Strength/Skill – Hang Power Cleans 3-3-3-3-3 5 R.F.T. 3 Squat Cleans (80% of 1 RM) 5 Muscle Ups Posted by Mariana Goncalves-DeTore Crossfit Kryptonite
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.