Saturday, 6-24-17

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

Strength/Skill – Find your 1 rep max squat clean 5-5-3-3-1-1-1x 10 min AMRAP 8 – Squat Cleans 155/105 or 70% of 1 R.M. 4 -Muscle ups Muscle-up Substitutions from crossfitoneworld on Vimeo.

Strength – “Powa” Cleans 5-5-5-5-5 W.O.D. – 20 min. A.M.R.A.P 15 Box Jumps 24/20 10 S.D.H.P. 95/65 75/55 5 H.S.P.U.’s

2 RDs 10 BB Front Squat 10 BB Strict Press 5 BB Split Jerk Every 1:30 for 6 sets (9min) 3 Tempo Front Squats *5 Seconds down, 2 second hold at bottom, explode up, 2 second pause at top* rest 5 min Every 1:30 for 6 sets (9min) 2 Pause Split jerks *2 Second Pause…

Christmas Party Dec. 17th. Please sign up at front desk. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 3 Rounds: 500 Meter Row 12 Hang Power Cleans (155/105) 50 Double-Unders

8 and 9 AM classes only today. Strength: Weighted Push-ups 5X5 “Fight Gone Bad!” Three rounds of: 1 min on each station Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20″ box (Reps) Push-press, 75 pounds (Reps) Row (Calories)