Thursday, 5-18-17

“Schmalls” Run 800 meters Then two rounds of: 50 Burpees 40 Pull-ups 30 One-legged squats 20 Kettlebell swings, 1.5 pood 10 Handstand push-ups Then, Run 800 meters U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group,…

With a partner complete : 30 min EMOM Min 1- Burpee to plate 45/25 Min 2- Cal Row Min 3- Pull Up Min 4 – T2B Min 5- DB Floor Press *Partner A does Min 1 work, while partner B rests. When Min 1 is over partner A rest while partner B completes min 2.*…

E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*

7X3 Banded Deadlifts – Band tension will be discussed prior to lifts -then- 15 minute AMRAP of: 7 Power Clean & Jerks 155/105 14 Front Squats 155/105 200m – Run

Deadlift-9 sets 3×3 @ 70% of 1 RM 3×3 @ 80% 3×3 @ 85% 5 RFT: 20 Wallball 20/14 20 Power Clean 75/55 *20 min Cap*

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*