Tuesday, 7-16-19
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
E3MOM x 9 min (3 sets)
15 Back Squats @ 30-40% of 1 RM
With a 23 min running clock complete:
5 min EMOM
40yd Sprint
rest 1 min
Every 90 seconds for 6 sets (9min)
100m Sprint
rest 2 min
Every 3 min for 6 min
400m Sprint
Strength/Skill – Squat/Power C&J 1 RM For Time: 100 Medicine Ball Clean Wall Ball Shots
For Time: 50 Double Unders 10 Clean & Jerk 40 Double Unders 20 Back Squats 30 Double Unders 30 Dead lifts 20 Double Unders 40 Front Rack Lunges 10 Double Unders 50 Sit-ups Comp: 155/115 RX: 135/95 Adv: 115/80 Bgr: 95/65
I am taking pre-orders for new Kryptonite gear, just in time for Christmas. Pukie on the the back. Beast Mode right under pic. Front : Crossfit Kryptonite Along with the sweat shirts, we will have sweat pants with our logo going down the leg. Strength: Work Up to up to a heavy Push Jerk Then…
7 min EMOM- 3 Power Satch 60-80% 1 RM Power Snatch For time: 50 walking lunges 25 Burpee 500m Row 25 ring dips 50 double-unders 25 knees-to-elbows 50 kettlebell swings, 53/35 25 hang squat cleans, 35-lb. dumbbells 50 Sit Ups 25 back extensions/ Good mornings 50 wall-ball shots, 20-lb. ball
I have Tribal Game’s Tickets. Please see me if you pre-ordered. 7 RFT: 40 D/U 10 Burpee Broad Jumps 3 Deadlifts 275/205 100m Farmers Carry 45/30
Christmas Party is Dec 14th here at the gym. It will be $20.00 pp and BYOB. Please sign up at front desk. Strict Presses Min 0-4 Build to 5 RM Push Presses Min 5-9 Build to 5 RM Push Jerk Min 10-15 Build to 5 RM 10-8-6-4-2 MU/ Pull Ups and Dips 30-24-18-12-6…