Thursday, 3-29-18

Warm up: 2RD at easy pace 5 DB high pull to press 5 DB strict press 5 Push Up 10Reverse lunges 10 Good Mornings 6 Min EMOM 5 Strict Press @ 60-80% 1RM 30 Min EMOM Min 1- 15 KBS 53/35 Min 2- 15 Wall Ball 20/14 Min 3- 12 T2B Min 4- 12 Push…

REMINDER: No classes on Saturday. Team Krypto will be doing the Survival Race in Riverhead. Strength/Skill – Power Snatch: 1-1-1-1-1-1-1-1 EMOM – 20 Minutes: 2 Power Snatch 10 Double-unders There is no prescribed loading for the power snatches. In fact, athletes should feel free to increase weight as they choose along the way. That being…

3 RFT: 10 Front Squats, 185/135 20 C2B Pull ups 50 Double unders Strength/Skill 10×35 unbroken Double unders for time

Strength: 8 min EMOM 5 Deadlifts @ 70% 30 Burpee Box Jumps (24″/20″) 30 Jumping Pull-Ups 30 Kettlebell Swings (53/35) 30 Walking Lunges 35/25 30 Weighted Sit Ups 35/25 30 DB/KB Snatches 35/25 30 Good Mornings 45/35 30 Wallballs (20/14)

Strength/Skill – Hmmmm….Squat Clean Thruster?????? “Painstorm” Courtesy of CrossFit Northeast England: AMRAP 30min: 3 squat clean to overhead, 135lb 6 knees to elbows 100m sprint (50m out, 50m back) Fire Hydrant and Back Rest 45 secs 30 minute cap includes rest and work time

With a partner complete: 4 RFT- 2 Rope Climb 2:1 50 Wall Ball 20/14 2 Rope Climb 50 Box Jump Over 24/20 2 Rope Climb 50 DB Snatch 50/35 2 Rope Climb 50 Ring Row     Skills