Strength/Skill – Three sets of:
Drop Snatch x 1 rep
(start standing tall and drive yourself under the barbell without any dip and drive to initiate the movement)
Rest as needed
Followed by . . .
Three sets of:
Snatch Balance x 1 rep
(use your legs to dip and drive the barbell up before driving yourself under the barbell into your receiving position)
We will Demo : )
Complete as many rounds as possible in 12 minutes of:
10 Burpees
25 Double-unders
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…
“Abbate” 1 Mile Run 21 Clean & Jerk 155/105 800m Run 21 Clean & Jerk 1 Mile Run *Finish it*
Reminder: No 5AM classes this week. Friday night we will be judging the Open WOD from 6pm on. Bring your family and friends to cheer them on. Strength: Every :30 for 10 min 1 Sq. Snatch start @60% and build 5RFT 12 Alt. DB Snatches 45/30 10 T2B 10 C2B Pull Ups 12…
Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 30 min to complete: 4×8 Bench Press 4×10 DB Flys 4×10 Weighted Push ups 4 Plank Circles 30-20-10 DB Box Step Overs 50/35 24″/20″ 15-10-5 DB Thruster 50/35 *10 min Cap*
4RFT 25 PUSH PRESS 95#/65# 25 SUMO DEAD LIFT HIGH PULLS 95#/65# 100 DOUBLE UNDERS SKILL WORK TODAY!!!
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8 rounds and 10 burpees RXd!
Nice Big Ant!