Thursday, 2-1-18
I am accepting catalog orders till Friday!!
Bench Press
4×6
Partner WOD:
30 RFT
5 HSPU
4 Burpee to plate
3 KBS 70/53
2 TGU 45/30
100m Row
I am accepting catalog orders till Friday!!
Bench Press
4×6
Partner WOD:
30 RFT
5 HSPU
4 Burpee to plate
3 KBS 70/53
2 TGU 45/30
100m Row
STRENGTH: DEADLIFT 7X1 15 MINUTE AMRAP: 5 POWER CLEANS 7 RING PUSH UPS 9 WALL BALLS
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 10 min for: 1 Power Clean + 1 Hang Power Clean + 1 Hang Sq. Clean + 3 Push Press Build to a moderate weight 27-21-15-9 Hang Power Snatch 95/65 C2B Pull Up HSPU 2:1 *18 min Cap*
“Kettle Gone Bad” Three rounds of: KBS (Reps) Goblet Squat (Reps) KB Snatch Alt Arms (Reps) Alt. Pistols (Reps) Turkish Get-Ups alt arms (Reps) In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute…
Saturday 8 and 9 AM classes only. Every 1:30 min for 15 min: 4 Power Snatches + 1 OHS @ 60-70 % of Snatch 24 minutes: 30 seconds on AFAP/ 30 seconds off D/U’s Weighted step ups35/25 Push Ups Weighted Sit Ups 35/25
Strength: Front Squat 5X5 @ 80% 3RFT 500m Row 15 Wall Balls 20/14 12 Hang Power Clean 155/105 9 S2O 155/105
Warm Up: 3rds at easy pace 10 Air Squats 30 d/u 1 min medball belly march 20/14 E2MOM for 14 min 10 Back Squats @50-60% 1RM 6 RFT: 16 t2b 8 HSPU 4 Thruster 115/85 *22 min CAP*