Thursday, 3-5-15
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Open gym today at 4PM. Remainder of classes cancelled this afternoon.
Strength:
Snatch Balance- 50%x3, 60%x5
Snatch – 70%x1, 75%x1, 80%x1x3
Snatch Pull – 100%x2x3
7RFT
2 Rope Climbs
4 Wall Climbs
6 Med Ball Cleans
50 D?U’s
Back Squat – 2×10 @ Empty Bar 4×5 @ 60, 70,75, 77.5% 2×3 @ 80, 82.5% Push Press 3×5 @70-80% 1RM For time: 21-15-9 KBS 53/35 Goblet Squat DU (63-45-27) *7min cap
Skill: Double unders W.O.D. Hang power clean 3-3-3-3-3-3-3 reps
No 5AM class tomorrow. 12 min to build to a heavy complex Snatch Grip Deadlift + Snatch High Pull + Snatch 3 RFT: 3 Snatch Complexes ( Power + H. Sq.+Sq.) 135/95 15 C2B Pull Up ( 25 Banded, 30 Ring Row) *14 min Cap* If you are planning to do the Crossfit Open,…
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Stretch class with Doug Wednesday July 31st at 8am. Bring a yoga mat Handstand Practice (HSPU, HS walk, strict work) Every 2 min death by: 2 DB Snatch 50/35 2 T2B 2 Push Up *each round you increase by 2 reps each movement*
For time: 50 KB SDHP 53/35 20m Burpee Broad Jump 40 KB Swings 53/35 20m Burpee Broad Jump 30 Goblet Squats 53/35 20m Burpee Broad Jump 20 KB Power Snatches 53/35 Alternating L&R 20m Burpee Broad Jump 10 KB Pistols 53/35 Alternating L&R Weighted Pull Ups 5X3