Tuesday, 3-19-13
Strength/Skill – 1 1/4 Back Squat Click here for demo
5×3
Complete as many rounds as possible in 15 minutes of:
2 Rope Ascents
4 inverted burpees
8 SDHP 95/65
Strength/Skill – 1 1/4 Back Squat Click here for demo
5×3
Complete as many rounds as possible in 15 minutes of:
2 Rope Ascents
4 inverted burpees
8 SDHP 95/65
In teams of 2 complete the following for time: Row 250m 50 Deadlifts, 225 (185) 50 Squat cleans, 95# (65#) 100 Kettlebell swings, 53# (35#) 100 Box jumps, 24″ (20″) Run 400m with weight 45 (25) Each teammate completes the row. Other movements are completed one person working at a time. The team will run…
Tuesdays & Thursdays we will be adding a 7PM class. 3 Rounds each for time: 5 Sumo Deadlift High Pull (155/105) 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch 25 Double Unders 5 Sumo Deadlift High Pull 4 Burpee Bar Hops 3 Thrusters 2 Burpee Bar Hops 1 Power Snatch…
Every 1:30 for 6 sets (9 min) – 5 Power Clean and Jerk 155/105 * UNBROKEN* **If you cannot do the RX weight scale to a weight for unbroken sets everytime* Every 1:30 for 6 sets (9 min) – 3 Tempo Deadlifts tempo= X260 * Tempo pick the bar up at normal speed, 2 second…
Strength/Skill – 5 attempts to establish a 1RM of the barbell complex: 1 Clean 3 Front Squats 1 Jerk 3 Back Squats 1 Behind the Neck Jerk Notes: All reps must be completed unbroken. The bar may only rest in the front or back rack position. After completing the first Jerk, the bar should be…
We now have a group on Facebook…CrossFit Kryptonite Box News. Please join, so you can always get the latest news. You can post on the page too. We will be watching the Open announcement Thursday at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class. Anyone can participate. Bring…
Strength: 20 min to find your 1RM C&J rest 10 min “Grace” For time 30 C&J’s 135/95