Competition Saturday at CrossFit Impervious. Please wear your Kryptonite shirts.
Kryptonite will be closed. Come support your team mates. Competition followed by a BBQ. If you plan on staying, please bring a side dish and BYOB.
Every 90 seconds for 9 min:
2 Front Squats + 1 Split Jerk
65%x2,70%x2,75%x2 of 1 RM Split jerk
12 Min AMRAP-
30 D/U
10 t2b
5 DB Thruster 35/25
*Scale as needed*
Row Sprint Repeats 6 x Max Calories in 1:30 min *rest 3min between sets* Rope Climb practice * for those that have rope climbs well try 7 Rope climbs for time… or 5 legless for time* Post times if completed BRING SHIN PROTECTION!!!
Strength – Snatch/High Pull 3-3-3-3-3 W.O.D.- For Time: 25-20-15-10-5 Burpees Box Jumps T2B
Strength /Skill – A. BS @20X1; 2,2,2; rest 2-3 min (75-85%) B. Power jerk; 1.1.1; rest 2-3 min (70,75,80%) 3 min amrap 25 DU 7 burpee AFAP 10 cal row rest 3 min x 3
Strength: Back Squat 6 min EMOM 3 @ 70% 10 RFT 3 Power Cleans 225/155 10 Burpees 30 D/U’s
15 min to complete 5 sets of 3 Back Squats start at 75% and build 15 min AMRAP 21 Russian Swings 70/53 14 KB Lunges 70/53 7 Push Jerks 165/115
Painters Saturday night!!! 12 min EMOM 2 Push Press + 2 Push Jerk + 1 Split Jerk *start light and build to heavy complex* 4 RFT: 400m run w/ wall ball bear hug hold 20/14 50 air squats *24 min Cap*