Thursday, 9-12-19
15 min to complete:
3×12 Bent Over Row
3×10 Hammer Curls
3×10 DB Single Arm Row (bench)
3x 21’s
6RFT
10 Deadlifts 225/185
20 Box Jump Overs 24/20
30 D/U’s 3:1
15 min to complete:
3×12 Bent Over Row
3×10 Hammer Curls
3×10 DB Single Arm Row (bench)
3x 21’s
6RFT
10 Deadlifts 225/185
20 Box Jump Overs 24/20
30 D/U’s 3:1
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 15 Min Handstand Walk practice WOD: 5 Min AMRAP- 30 Air Squats 20 Deadlifts 155/105 10 s2oh 155/105 Max Cal Row…
Strength/Skill – Hang Power Clean 5 rep TnG For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups (2:1) Perform handstand hold against a wall (with only the feet touching) and accumulate at total of 3 minutes before moving on to the squats. Modify Handstand walk with wall walks against…
Tuesday no 5AM class. 6,7 and 9AM. Saturday Hours 8and 9AM Strength/Skill: Front Squat: 5@ 70%, 3@ 80%, 3@90% Every 2 min. for 10 min 4 @ 80% of 1RM Know your weights!!! 5 Hang Squat Clean and Jerk 205/135 25 Pull Ups 4 HSC&J 20 Pull Ups 3 HSC&J 15 Pull Ups 2 HSC&J…
For Time: 300m Row 30 Burpees 30 Deadlifts 225/185 30 HSPU 200m Row 20 Burpees 20 Deadlifts 20 HSPU 100m Row 10 Burpees 10 Deadlifts 1o HSPU
For time: 3 RDs 800m Row 600m Run … followed by … 3 RDs 30 Weighted Sit Up 50/35 (GHD) 18 /12 AAB Cal 100′ HS Walk (Bear Crawl) *30 min Cap* Weekly Midline/extra credit- 3 Rounds, resting 2:00 between: 100′ Single DB OH Walking Lunge 30 Weighted AbMat Sit-Ups 10 Romanian Deadlifts 3 Sets:…
Day 1 of The Paleo Challenge done. Hope everyone got off to a good start. Strength: Back Squat – 80% 8-8-8 Snatch – 70% 2-2-2-, 75% 3-3-3 Clean & Jerk – 70% 3-3-3, 75% 2-2-2 Then: 4 sets; no rest: 120 S/U’s 20 KB swings 53/35