Thursday, 1-19-17

Warm up: 3RDs at easy pace 10 DB Upright row to press 10 BB Strict Press 10 BB bent over row 10 BB Good Mornings 12 min EMOM – Not TnG. Min 1 & 2: 3 Power Snatches 60% 1RM Min 3 & 4: 2 Power Sntaches 65% Min 5 & 6: 1 Power Snatch…

-6,7, & 8 A.M. CLASSES ON LABOR DAY 9-3-12. NO EVENING CLASSES. -TUESDAY AND THURSDAY SCHEDULE CHANGE AS OF 9-5-12 (THURSDAY) 5 A.M. & 6 A.M. ONLY. THERE WILL NOT BE ANYMORE 7 A.M.’S Snatch Grip Deadlift HS AMRAP – 2 Minutes Athletes will spend two minutes at each couplet. The rep scheme will always…

GIVE THE GIFT OF HEALTH. KRYPTONITE GIFT CERTIFICATES AVAILABLE Holiday hours – Friday 12/23/11-No PM Classes. Saturday 12/24/11 Christmas Eve – 8 am only. Strength/Skill -Clean & Jerk Work up to 1 RM 12 min A.M.R.A.P. 5 Clean & Jerks 70-75% of 1RM 20 D/U”s

7min to get as far as possible in: 10 Power clean 165/115 20 Burpee 30 Box Jump Over 24″/20″ 40 Cal Row 50 T2B 150 D/U *rest 5 min* 10min to get as far as possible in: 10 Power clean 165/115 20 Burpee 30 Box Jump Over 24″/20″ 40 Cal Row 50 T2B 150 D/U…

3RFT: 35 Sit Up 5 Snatch 155/105 *rest 5 min* 2RFT: 20 Box Jump Overs 24/20 10 Snatches 135/95 *rest 5 min* For time: 100′ HS Walk (30 HSPU) 20 Snatch 115/85 * 35 Min Time Cap* Yes, you are squatting!!!!

Strength/Skill: 8 min EMOM 1 Power Snatch + 1 OHS + 1 Snatch increasing weight as long as form is good!!! Team Karen 200 Wall Balls *2 Person Teams *Every Break/Transition/drop the ball, you must complete 10 synchronized burpees