12 Min EMOM
3 X 20 Med Ball Twists
3 x 20 V-Ups
3 x 10 ea side Banded Oblique Twists
3 x 20 Hollow Rock
With a running clock , every min perform 1 lift and add 10 lbs.
Start with an empty BB and
Snatch for as long as possible.
Once You cannot snatch the weight,
Clean for as long as possible.
Once you cannot clean the weight,
deadlift for as long as possible.
This past weekend CrossFit Kryptonite member Jimmy “The Leachinator” Leach was voted outstanding wrestler among nationally ranked competitors. Here he is shown with Coach Garone and teammate John Busiello push pressing his hardware. Awesome work Leachinator!!!!! (P.S. Please lock out the elbows…lol) Strength/Skill – Power Snatch 3-3-3-3-3 21-15-9 KB Snatch 53/35 Pull-ups Box Jumps 24/20…
Skill – L-Sits W.O.D. 5 Rounds for time 10- Pullups 15- Double Unders 10- Kettlebell Swings (53/35) 15- Overhead Squats (95/65) Laurie, Patricia, Vinny and Steve…we will get one of Krista!!!
9AM TODAY! Strength;: 3 Position Power Clean: Power, Hang, Floor 6X3 starting at 60% and increasing weight 16 MINUTE ASCENDING LADDER 1 Power Snatch 135#/95# – 50 D/U’s – 15 T2B 2 Power Snatches – 50 D/U’s- 15T2B 3 Power Snatches – 50 D/U’s – 15 T2B……Increase Snatches by 1 Rep
Strength: E2MOM for 12Min 8 Power Snatch 95/65 (75/55) With a partner complete “Marston” 20 Min AMRAP 1 Partner Deadlift 405/285 10 T2B 15 Bar Facing Burpee Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned…
Tony’s Sushi Friday night at 7pm. Say farewell to coach Mike. 12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 70% of 1RM Front Squat For Both Lifts 21-15-9 DB Snatch 70/50 Burpee to plate 45/25 ..right into.. 10 Rope Climbs 2:1 *15 min Cap* * DB…
“Helen” Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Nate Schrader 7:34 (2 pood KB, the only KB available). Post time to comments.