Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!!
Every 1:30 for 6 sets (9min)
1 tempo back squat + 3 back Squats
@ 60-80% 1 RM
*tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top*
Weightlifting
8 Plank Circles
4×10 SA Z Presses
4×10 SA Turkish Sit ups followed by 50 quick flutter kicks
4×10 Arnold Presses
4×16 Up & Down Plank
6 Min AMRAP
8 Alt. DB Snatch 50/35
8 Box Jump Overs 24″/20″
8 Air Squats
Strength: Front Squat Wave: 3 Reps AFAP 60%, 70%, 80% 65%, 75%, 85% 10 min EMOM Even: 4 Hang Power Snatches @ 70% Odd: 4-6 C2B Pull Ups + 4-6 HR Push Ups “Fight Gone Bad!” Three rounds 1 min each: Wall-ball, 20/14 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75/55 pounds (Reps) Box Jump,…
Strength/Skill – Back Squat 3-3-3-3-3 20 min AMRAP “Nate” 2 Muscle ups 4 HSPU’s 8 KB Swings 2.0/1.5 In honor of Chief Petty Officer Nate Hardy, who was killed during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. Posted by Scott DeTore Crossfit Kryptonite
Strength/Skill – Rope Climbs. On a 12 minute running clock 30 HR Push-ups 30 Thrusters 30 D/U’s 30 Deadlifts With the Time Remaining Burpee Box Jumps Score is # of Burpee Box Jumps Rx – 95/65, 24/20 Advanced – 75/55, 24/20 Beginner – 55/45, 20/20
WOD- 6 RFT 30 Hollow Rocks 25 Push Ups 20 Med-ball Cleans 20/14 15 Barbell Good Mornings 45/30 5 Muscle Ups (2 pull up & 2 Dips for Scale)
Strength/Skill – WOD #1 50 Overhead alternating lunges 35/25lb plate 40 Kettlebell Snatch 35/25lbs 30 Single arm alternating kettlebell swing 35/25 20 Plate burpees 35/25lbs 8 minute cap ***Alt lunges-plate cannot touch your head and knee must touch the floor. Kettlebell snatch- arms, knees and hips must fully lock out. KB swing- kettlebell must reach…
WOD AND WINE FRIDAY NIGHT! 4 Rounds – AFAP! Run 400m / Rest 1:00 Run 200m / Rest 3:00 10×3 Deadlift 75-85% *Scale as needed*