Thursday, 12-27-12

20 min to complete 3×10 French Press 3×14(each arm) Bicep Curls superset with 25 banded curls 3×20 Tricep Pull down w/2 second pause at extension 3 sets of BB 21’s On a 4 minute clock complete: 20 T2B 20 Burpees Max Box Jumps 30/24 in remaining time Rest 2 minutes On a 4 minute clock…

Wednesday 8 and 9AM classes only. Friday: 9AM Class, 4 and 5PM Class. Strength Deadlifts: 10 @ 50% 10 @ 60% 10 @ 70% 8 @ 75% 5-6 @ 80% of 1 RM 12 min AMRAP 10 Wallballs 20/14 15 Sit Ups

Skill/Strength – Front Squat For Time – Squat Clean Thruster 95/65 10,9,8,7,6,5,4,3,2,1 30/ D/U’s CrossFit Kryptonite

Warm up: Hamstring and Quad stretching Calf stretching 15 Jumping Squats as high as you can jump EMOM for 12 min 40yd Sprint 5RFT 12 HR Push Up 9 Hang Power Clean 95/65 6 s2oh 9 min CAP

Last day to order from the catalog!!   5 min EMOM 8 sit up + 8 hollow rock 7 min EMOM- Front Squats Min 1: 8 @ 50% 1RM Min 2: 6 @ 55% Min3: 6 @ 60% Min4: 4 @ 65% Min 5: 2 @ 70% Min 6: 2 @ 75% Min 7: 2…

A nice full day!!! Alot of healthy bodies!!! Strength/Skill – Snatch High Pulls 5-5-5-4-4-3-3 42/21 30/15 18/9 Reps for time KB Swing 53/35 K2E…. Then immediately perform 25 OH Squats!!! 95/65 CrossFit Kryptonite