Strict Press
7×3
Increase weight if wanted
12 min to complete
6 RFT
7 Strict HSPU
7 HR Push Up
7 2-KB Russian Swing 53/35
100′ Farmers Carry 53/35
*21 min Cap*
Not part of classes just some extra side work if wanted-
3 Giant Sets, resting 1:00-2:00 between:
16 KB Front Rack Reverse Lunges
32 AbMat Sit-Ups
50 Glute Bridges
(Supposed to be done in unbroken sets)
As of right now gym will be open at 4. If you plan on coming please come early, should it get bad, I might close early!! I will not cap class. Stay tuned for closings or delays. 30 Min to Complete: 6×1:00 L-R-C Plank 6×8 Single Leg Glute Bridge, each leg 6×10 Single…
Click on Pic!! Skill/Strength – Rope Climb – BRING SOCKS 3 min. A.M.R.A.P. x 5 3 Hang Power Cleans 135/95 6 Push-ups (Hand Release) 9 Squats Rest 1 min between rounds CrossFit Kryptonite
New Year’s Eve Hours: 6,7 and 8 AM….no PM classes. Closed New Year’s Day!!! WOD 10 RFT: 3 TGU 53/35 KB 5 DB Thruster 35/20 7 T2B Strength 7×2 Squat Snatch Working technique here
5 sets of 7 Strict Press *Stay light* 4 RFT 30/25 Cal Row (15/10 AAB Cal) 20 C2B Pull Up (30 pull up) 10 Thruster 115/85 *23 min Cap*
Katie B and Jimmy Z are competing Saturday at the Frosbite competition at the Long island City CrossFit. GOOD LUCK!!!!!!!!! Strength/Skill – Behind the Neck Jerk Bear Complex 7 Sets of the sequence: Power Clean Front squat Push Press Back Squat 5 Rounds Rest between rounds as needed Record weight for heaviest round
30 min to complete: 3×25 BB Strict Press 3×15 Banded Tricep Pull Down 3×15 Bent Over Rows 3×20 DB Shrugs 3×15 Single Leg Glute Bridges (each leg) 21-15-9 OHS 95/65 T2B HR Push Up *7 min cap*