Thursday, 4-19-17
20 Min Skill Work
For time:
50 Box Jump 24″/20″
100 D/U
10 Hang Clean & Jerk 95/65
100 D/U
50 Cal Row
10 Hang Clean & Jerk
100 D/U
50 Burpee
10 Hang Clean & Jerk
100 D/U
*25min Cap*
20 Min Skill Work
For time:
50 Box Jump 24″/20″
100 D/U
10 Hang Clean & Jerk 95/65
100 D/U
50 Cal Row
10 Hang Clean & Jerk
100 D/U
50 Burpee
10 Hang Clean & Jerk
100 D/U
*25min Cap*
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball
HAPPY NEW YEAR TO FAMILY AND FRIENDS !!!
Deadlift waves E2MOM for 12 min Set 1 – 4 Reps @55% Set 2 – 2 Reps @72.5% Set 3 – 4 Reps @65% Set 4 – 2 Reps @ 77.5% Set 5 – 4 Reps @ 75% Set 6 – 2 Reps @82.5% Running intervals 22 min Clock 3 Rds 400m Run 2 Min…
Special: 3 months for $300.00, new members only. Call CrossFit Kryptonite in Center Moriches to reserve your spot. 631 909-7377 HERO WOD SATURDAY!!! Please bring something in for our troops!!! Strength : BRING HER ON UP !!! Sally 135/95 WOD: 12 min AMRAP Ascending ladder by 2’s 2 ALT DB/KB snatch 35/20 2 Strict Pull…
Strength: Front Squat 2×5 @ 65,70% 2×3 @ 75,80% 1 @ 85 1 @ 90 1 @ 92.5% 3RFT: 20 2-DB Front Rack Walking Lunge 45/30 10 Burpee Box Jump Over 30″”/24″” 20 KBS 70/53