Sunday Funday Partner WOD. Don’t forget to sign up.
16 Minute AMRAP:
500 meter row
20 Pull Ups
40 Back Squat (135/95)
20 Pull Ups
30 Front Squats (115/75)
20 Pull Ups
10 Overhead Squats (95/65)
20 Pull Ups
Snatch
60%x2, 70%x2, 80%x2, heavy single
Strength: Back Squat – 2×10 @ empty bar 3×5 @ 50, 60, 65% 2×3 @70, 75% For time: 1000m Row/800m Run then…3rds 25 Pull Up 7 S2O 135/95
Partner Row 4x500m each partner does 4, 500m Row. Rest is however long your partner takes. Strength: Box Squat 3×3 @ 75-80 % of 1RM Box Sqaut Wod: 7x40yd Sprints Every 90 Seconds.
Strength/Skill – Snatch WOD 21-15-9 Squat Snatch (95/65) Chin up
Strength: 1 Power Clean every :15 for 6 min @65-75% 1 rm Power Clean For time: 10-1 Deadlift 225/155 Burpee Box Jump Over 24″/20″
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…
For time: 100m Row 2- Burpee 3- DB Thruster 45/30 4- DB Power Clean 5- KBS 70/53 6- Pull up 7- DB Step Up 8- Sit Up 9- Hollow Rock 10- V-Up 11- Pistols 12- Man Makers 45/30 (Like 12 days of Christmas)