Strength:
10 min EMOM
Even: 8 Weighted Pull Ups / 10 C2B / 12 Pull Ups
Odd: 12-15 T2B
21 Power Snatches (115/80)
21 Burpee Box Jump 24/20
15 Overhead Squats (115/80)
15 Burpee Box Jumps
9 Squat Snatches (115/80)
9 Burpee Box Jumps
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 P.Clean & 1 Jerk 50-60% 1RM Min 5-7: 2 P.Clean & 1 Jerk 60-72.5% Min 8-9: P.Clean & Jerk 72.5-80% Min 10-12: P.Clean & Jerk 80%+ ( NOT TnG on the doubles, set up every time to have each rep look the same) For…
Christmas Party this Saturday @ 6:30 PM. We will be closed Sunday. Deadlifts 5 X 3 Reps @ 75% 4 RFT 400m run 10 KB Deadlifts 70/53 100′ Farmer’s Carry 10 KB Deadlifts 20 Burpee to Plate
Strenght/Skill – Front Squat 2-2-2-2-2 “Jackie” 1000m Row 50 Thrusters 45/30 30 Pull-ups
“Nancy meets Karen” 5 RFT: 400m Run 15 OHS 95/65 30 Wall Balls 20/14 *Scale as needed*
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance.THERE WILL BE NO 9 and 10AM CLASSES! Strength- 15 Min to establish…
Closed Thanksgiving. 8 and 9 am classes Friday. I am collecting $ for Christmas party. Tempo Back Squats 5 sec down, 2 sec hold, explode up. 3-3-3-3-2-2-2-1-1 With a partner, complete 3 alternating sets each of: 25 Wall Balls 20/14 Run 200 meters together 25 KB Swings 53/35 Run 200 meters together * Partner 1…