Tuesday, 9-13-16
With a 30 min Running clock
0-15min Fran
20-30min Grace
Fran
21-15-9
Thruster 95 /65
Pull-ups
Grace
30 reps for time
Clean and Jerk 135/95
With a 30 min Running clock
0-15min Fran
20-30min Grace
Fran
21-15-9
Thruster 95 /65
Pull-ups
Grace
30 reps for time
Clean and Jerk 135/95
Strength/Skill – Push Press 85 % of 1 RM 3-3-3-3 5 Rounds for time: 1 Deadlift (90%) 10 D.B. Thrusters 1 (10) M HS Walk, Wall Walk, 30 Sec HS hold 10 D.B.Thrusters 1 Rope Climb
Deadlift-9 sets 3×3 @ 75% of 1 RM 3×3 @ 82.5% 3×3 @ 87.5% 4 RFT 30 Wall Ball 20/14 20 Deadlifts 185/125 10 HR Push Up * 18 min Cap*
2 rounds for time of: 35 Double-unders 35 Back extensions 35 Box jump, 20 in. box 35 Sit-ups 75 ft. Walking lunge 35 Burpees
“Zeus” 3 RFT: 30 Wall Ball 20/14 30 Sumo Deadlift High-Pull 75/55 30 Box Jump 20/18 30 Push Presses 75/55 30 Cal Row 30 Push-Ups 10 Back Squats (Bodyweight) *Take the back squats from a rack*
5AM class Today 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 LIVE tonight at 8PM. During the 5 week Open, we will be offering a 7 PM ROMWOD class….
NO 5AM CLASS TUESDAY 5/10 & THURSDAY 5/12 Strength/Skill – Squat Cleans 155 pound Squat Clean and Jerk, 30 reps The barbell goes from ground to overhead, passing through a front squat in which the crease of the hip passes below the height of the kneecap. The finish position is with the arms, hips and…