Thursday 1-28-16

Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM.   7 Min EMOM – 1 Snatch Grip Deadlift + 1 Snatch Pull + 1 Power Snatch *stay lighter to prime for next piece* rest 3 min then 15 min to build to a heavy 5 rep…

Strength/Skill -E.M.O.M. 12 mins. Even min. 15 Air Squats Odd min. 5 Power Cleans 135/95 Be able to TnG for at least three reps. Rest Two mins./Set up 15 min A.M.R.A.P. 9 Deadlifts 135/95 12 Wall Balls 20/14 15 Box Jumps 24/20 Time to beat 9 rounds + 2 Deadlifts Matty P.

Tony’s Sushi Saturday night for cocktails @6pm.     20 min AMRAP – 15 inverted burpees (supine to handstand) 35 Bar Hops 15 Thruster 75/55 35 Sit Up Skills  

STRENGTH; 10 MINUTES ON THE MINUTE 2 BACK SQUATS AS HEAVY AS POSSIBLE 3RFT 50 DOUBLE UNDERS 40 WALL BALLS 20/14 30 WEIGHTED SIT UPS

Strength/Skill – 1 1/4 Front Squats 5×3 For time: 9-6-3 Thrusters 135#/95# Handstand push-ups If not RX rep scheme is 21-15-9

W.O.D. – The Bear Complex ( This WOD would even give a Bear a complex!!!) 5 R.F.T. Power Clean to a … Front Squat to a … Push Press to a … Back Squat to a … Push Press A sequence of seven of these equals one round.