Saturday, 7-1-17

Open competitiors – Mobilze, Strategize, (conceptualize and visualize) and light aerobic conditioning. Strength/Skill -E.M.O.M. 8 Minutes 2 Back Squats 225/155 5 Strict Pull-ups 30 Front Rack Lunges – 125/85 30 Power Cleans –125/85 30 Overhead Squats – 125/85 50 Kettlebell Swings – 53/35

Strength: Power Snatches work up to a heavy triple 3 Rounds for time of: 50 D/U’s 5 Power Snatches 155/105 rest 2 Rounds for time of: 100 D/U’s 10 Snatches 135/95 rest For time: 200 D/U’s 20 OHS 115/80

Team WOD 2 person team (2 guys or 2 girls) 120 KBS (53#/35#) 100 medball catches(20#/14#) (10′ distance, 5 burpee penalty for dropping the ball) 80 medball cleans 40 medball situps then row 2000 m

Open WOD 17.2 Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds. Men use 50-lb. dumbbells

Snatch Seminar today at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! THERE WILL BE NO 9 and 10AM CLASSES! AIR FORCE For Time 20 Thrusters (95/65 lbs) 20 Sumo Deadlift High-Pulls (95/65 lbs) 20 Push…

STRENGTH: 1 STRICT PRESS + 1 PUSH PRESS INCREASING WEIGHT 15 MINUTE ASCENDING LADDER: 1 FRONT SQUAT 185#/125 – 2 TOES TO BAR- 3 PUSH UPS 2 FRONT SQUATS – 4 TOES TO BAR-6 PUSH UPS 3 FRONT SQUATS – 6 TOES TO BAR- 9 PUSH UPS CONTINUE INCREASING FRONT SQUAT REPS BY 1 AND…