Tuesday, 1-29-13
Strength Skill – Hang Snatch Pull 75%x2x3
Snatch Balance 75%x2x2x2
5 R.F.T.
5 TnG (to knee) Hang Snatches 95/65 Scale as needed
15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip)
5 Man Makers 45/25
Strength Skill – Hang Snatch Pull 75%x2x3
Snatch Balance 75%x2x2x2
5 R.F.T.
5 TnG (to knee) Hang Snatches 95/65 Scale as needed
15 Sec. C2B Flexed Arm Hang (Pronated/Supinated Grip)
5 Man Makers 45/25
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…
Strength:10 min EMOM 5 KBS 53/35 + 10 Push Up 5 Min AMRAP 30 Walking Lunge 15 t2b 100m Row rest 2 min 5 Min AMRAP 25 Walking Lunge 15 V-Up 100m Row rest 2 min 5 Min AMRAP 20 Walking Lunge 15 Sit Up 100m Row *18min Running Clock*
Checkout these canned hams!!!! For those of you who do not know what that means, in the bodybuilldimg world that’s how amazig triceps are defined!!! Yikes Kimmy B., NICE!!!!! Strength/Skill – O.H. Squat For Time: 100 – Squats 80 – Sit ups 60 – Box Jumps 24/20 40 – KB Swings 53/35 20 – Thrusters…
Strength: Front Squat 4X6 @ 70% 20 minute AMRAP 25 wall balls (20/14#) 25 D.U.s 25 box jumps (24/20″) 25 K2E 25 pull-ups 25 jump over the bar 25 cleans (135/95#)
Thank you everyone for your patience with our septic problem. The problem has been fixed and the gym floors sanitized. Back to regular hours. E2MOM for 10 min 6 Romainian Deadlifts (bar doesn’t touch the ground, and you’re using a clean grip on the bar) (Rep starts in the up position) For time: 20…
Reminder: no PM classes tomorrow. Strength/Skill – BHN Push Press 5×3 3 R.F.T. 6 – TGU”S 53/35 12 – Power Cleans 115/85 18 – Weighted 53/35 Step-ups 20/18