Thursday, 9-19-19
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
6 Min EMOM
100 m run
20 min EMOM
3 Power Cleans 185/135
2 Front Squats
1 Push Jerk
Pick a weight where you can do all 6 reps unbroken!!!
5 Burpee penalty at the end of wod for every time you drop the BB.
Strength: Snatch pull 75%x3, 80%x3, 85%x3 Not TnG Snatch grip push press 5,4,3,2,2 Wod: 7min AMRAP 21-15-9 Hspu C2b (If you finish the 9 c2b within the 7min start over at 21 hspu) *scale as needed*
Don’t forget to place your gear order. Sale ends Saturday. 10 min EMOM 3 OHS *Work up in weight* rest 2 min 10 min EMOM 1 Snatch Grip Deadlift + 1 Hang Power Sntach + 1 Power Snatch + 1 Sq. Snatch *Build to a moderate weight, not a max* “Diane” 21-15-9 Deadlift 225/155 HSPU…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*
Box squats 7×3 ascending weight 7 min amrap 12 DB snatch 45/30 9 alt. pistol 6 c2b Rest 3 min 7 min amrap 6 DB snatch 45/30 9 alt. pistol 12 c2b
WOD : 9 min AMRAP- 20 Wall Ball 20/14 15 M/U (15 c2b + 15 dips) 10 cleans 225/165 40 D/U Strength : 3×10 Back Squats @70%
Strength/Skill Floor press 3×5 On the minute for 12 minutes: Power clean, Front squat with pause at the bottom, Clean (weights 2/3 of rm clean – check your folder) 6 min Tabata: Abmat sit-ups and Kettlebell swings 53/35