Tuesday, 9-3-19
12 min E2MOM
3 Tempo Back Squat
Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top
**Add 5-10lbs from last weeks weight**
“Barbara”
5 RFT-
20 Pull-Up
30Push-Up
40 Sit-Up
50 Squats
*26 min Cap*
12 min E2MOM
3 Tempo Back Squat
Tempo= 4 sec down, 3 sec pause in bottom, explode up, 2 sec pause at top
**Add 5-10lbs from last weeks weight**
“Barbara”
5 RFT-
20 Pull-Up
30Push-Up
40 Sit-Up
50 Squats
*26 min Cap*
HAPPY THANKSGIVING!! GYM CLOSED. TODAY I AM THANKFUL FOR ALL OF YOU!!!!
The open starts this week!!!!!!!! Did you sign up? Strength/Skill – Front Squat 5×5. 10 min A.M.R.A.P. 8 burpee box jump overs 24/20 10 thrusters (95#) 30 D/U’s Rest 3 Mins. Half the work half the time. Can you equal the first A.M.R.A.P.? 5 min A.M.R.A.P. 4 burpee box jump overs 24/20 5 thrusters (95#)…
Warm up: 2Rds at easy pace 200m Run 5 Push Up 10 Walking Lunge 10 Squats 12 Min EMOM Min 1: 12-15 Wall Balls 20/14 Min 2: 14 Single Arm Overhead walking lunge Min 3- 15 KBS 22 Min AMRAP 50 Sit Up 50 HR Push Up 50 DB Snatch 50/35 50 Box Jumps 24″/20″…
For Time- Karen meets MOM 150 Wall Balls EMOM 100′ Shuttle Run
Strength/Skill – Snatch Balance 5 R.F.T. 7 Power Snatches 95/65 7 Snatch Balances 7 O.H Squats Posted by Scott DeTore Crossfit Kryptonite
Strength/Skill – Hang Clean Pulls 3-3-3-3 75% of Power Clean Hang Power Clean 2-2-2-2 75% of P.C. Every minute on the minute for 20 minutes: ODD Minute: 3 Dips (weighted) 5 Toes-to-bar EVEN Minute: 2 Bear Complex (75#/115#) Bear Complex = Power clean + Front squat + Push press + Back squat + Push press