Saturday @11AM: Going away breakfast for Coach Nate and Jenn.
6-9-12-9-6
Bar facing burpee
OHS 185/115
c2b pull up
*12 min Cap*
Every 1:30 for 15min
15 Air Squats
2 Deadlift
*Deadlift starts @45% of 1RM and add 20# each rd. If deadlifts are not done unbroken or completed you are finished*
W.O.D. 7 rounds: 5 heavy front squats, 155/105 7 burpee broad jumps 3 HSPU
Warm up: 3Rds at easy pace 10 BB Power Snatch 10 BB Push Press 5 Ring row 6RFT 10 HSPU 2:1 15 Power Snatch 75/55 10 Ring Row 15 Push Press 75/55 20/15 Cal Row
Strength: Front Squat – Work up to a heavy set of 3. 20 MIN EMOM Min 1: 12-15 KB Front Rack Lunges 35/20 Min 2: 12-15 Dips Min 3: 12-15 DB Step-ups 35/20 Min 4: 40 second Plank Hold
10 Rounds for Time 10 Box Jump Overs 10 Sit-Ups 10 BB Thrusters 45/33 10 Reverse Lunges (1.5/1) 10 Push-Ups Begin each round with 40′ Bear Crawl
Strength/Skill – Back Squat 2-2-2-2-2 25-20-15 Power snatch 95/65 Ring dips
CONGRATULATIONS TO CROSSFIT KRYPTONITE MEMBER ANGELICA FUCCILLO ON HER SIGNING TO ATTEND AND PLAY PLAY DIVISION 1 LACROSSE AT FRESNO STATE!!!!! SWEEEEEEEEEEEEEET!!!!!!!!!!!!!!! Skill/Strength – Hang Power Snatch 5 R.F.T. – You have 90 secs.to perform: 5 Power Snatches 2/3 of 1 RM… …with remaining time as many muscle ups as possible. 90 sec. rest CrossFit…