Tuesday, 11-29-11
Strength/Skill – Push Jerk 5-3-3-3-2
5 R.F.T. 155/115
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit Kryptonite
Strength/Skill – Push Jerk 5-3-3-3-2
5 R.F.T. 155/115
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
CrossFit Kryptonite
10 MIN AMRAP 5 C2B Pull Ups 10 Med Ball Push Ups 15 Med Ball Twists 20/14 3 Position Clean Build to a Heavy Complex High Hang, Knee, Floor Reverse Lunges 3 Sets of 10 Bar on the Back Rack Position Romanian Deadlifts 2 Sets of 20 Bar descends to mid-shin, but does not touch…
Strength/Skill – O.H Squat 5×1 AMRAP 20 Minutes 10 Overhead Squats – 125/83 10 Hang Cleans – 125/83 300 Meter Run
Team WOD For Time 100 Wall Ball Sit-Ups 20/14 (Together, passing ball back and forth) 100 Shoulder to Overhead – 115/85 (One works, one rests) 100 Pull-ups – (One works, one rests) 800m Plate Run 45/25 – (Run together, One carries at a time)
Strength: 2 Power Snatch + 1 Hip Sq. Snatch build over 6 sets starting @ 50%1rm Power Snatch 8RFT: 9 Pull Ups 3 Deadlifts 315/205 10 Box Jump Overs 30/24
Strength: 2 Hang Power Snatch + 1 Power Snatch x5 65-75% 1 RM Power Snatch 21-15-9 Front Squat 185/115 (from the ground) Weighted Sit Up 70/50
8 and 9 am today. Closed tomorrow. Partner WOD 120 Cal Row 100 Pistols 80 Wall Balls 20/14 60 Power Cleans 95/65 40 M/U (40 C2b + 40 Dips) 20 AAB