Strength:10 min EMOM
5 KBS 53/35 + 10 Push Up
5 Min AMRAP
30 Walking Lunge
15 t2b
100m Row
rest 2 min
5 Min AMRAP
25 Walking Lunge
15 V-Up
100m Row
rest 2 min
5 Min AMRAP
20 Walking Lunge
15 Sit Up
100m Row
*18min Running Clock*
In 7 min Max Distance Farmer’s Carry Men use 2 53-pound kettlebells Women use 2 35-pound kettle bells Power Snatch 3-3-3-3-3 @ 85% 12 min AMRAP 30 Double-unders 10 Power Snatch 95/65 30 Double-unders 11 Power Snatch 30 Double-unders 12 Power Snatch etc, etc, etc…
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
PLEASE NOTE – From Wednesday, July 27th – Monday August 1st – Hours of operation are as follows: Mon Wed Fri 6 AM & 7AM classes only. Tues & Thurs, 6am only. Afternoons will not have 3 or 4 PM classes. 5 and 6 PM classes only. Well, it’s that hot time of year. The…
E2MOM for 12 min (6 sets) 1 Muscle Snatch + 1 Power Snatch +1 Hang Power + 1 Hang Sq. Snatch *Build if you can, or just work light technique* 16 min AMRAP 21 Box Jump Overs 30″/24″ 14 T2B 7 Sq. Snatch 155/105
For time: 225 pound Deadlift, 21 reps 200m sandbag run 135 pound Push press, 21 reps 225 pound Deadlift, 15 reps 200m sandbag run 135 pound Push press, 15 reps 225 pound Deadlift, 9 reps 200m sandbag run 135 pound Push press, 9 reps Scaling of weight according to strength will be provided
Strength- 10 Min EMOM 3 Hang Power Cleans *Start at 50% of 1RM Power Clean and work up* U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, when he came under small arms fire from enemy…