Saturday, 7-7-18
Warm up:
2 RDs at easy pace
5 K2E
5 Air Squats
5 BB OHS
10 Lunges
30 D/U
22 min AMRAP –
20/15 Cal Row
1 Rope Climb 3:1
20 T2B
1 Rope Climb
20 OHS 95/65
1 Rope Climb
20 Jumping Squats
Warm up:
2 RDs at easy pace
5 K2E
5 Air Squats
5 BB OHS
10 Lunges
30 D/U
22 min AMRAP –
20/15 Cal Row
1 Rope Climb 3:1
20 T2B
1 Rope Climb
20 OHS 95/65
1 Rope Climb
20 Jumping Squats
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
“Abbate” For time: 1 Mile run 21 Clean and Jerks 155/105 800m run 21 Clean and Jerks 1 Mile run
S.D.H.P; 4 reps on the min for 10 min @65%-80% 1rm + 5 sets @100% that means like an animal!!! 20 kbs 2/1.5 pood 60 double unders rest 3 min b/t sets 3 mins rest b/t sets means balls to the wall!!!!!!!!!!
Strength : Front Squat 3×3 @ 85% WOD: 20 Min AMRAP- 10 Push Press 115/85 10 KBS 53/35 10 Box Jumps 24″/20″ *Scale as needed*
Strength/Skill – Push Jerk 5-3-3-3-2 5 R.F.T. 155/115 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks CrossFit Kryptonite
Partner wod today. We are still looking for donations!! Roy: (20min cap) 5rft- 15 deadlift 225/155 20 box jump 24/20″ 25 pull up Rest 5 min Gator:(20 min cap) 8rft- 5 front squat 185/125 26 ring push up