Begins @ :10 past hour
1. Jerks – Work up to a heavy one of each
A. 1 Heavy Push Jerk from Back Rack
B. 1 Heavy Split Jerk from Back Rack
C. 1 Heavy Push Jerk from Front Rack
D. 1 Heavy Split Jerk from Front Rack
Begins @ :25 mins past hour
E.M.O.M.x15
5 rounds of:
Min 1 – 7 Push Jerks at 60% of best lift from any of the Jerks in #1
Min 2 – :45 second hollow hold
Min 3 – 5 C2B Pull-ups
Back Squat 3×3
85% of 1 RM
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…
Strength/Skill – Shoulder Press 5 x 2 5 sets: 20 walking lunges 10 dips 10 toes to bar 20 box jump step-downs 40 double unders rest 3 min
Due to Lack of attendance, I will be canceling the 7PM classes Monday and Wednesday. Strength: 2 Push Presses + 1 Push Jerk X 8 5RFT 200m Row 15 V-Ups 15 SDHP 70/53 15 Goblet Squats 70/53 Rest 1 Min.
Strength – Back Squats: 5-5-5-5-5 W.O.D. Three rounds for time: 400m run 20 ring push ups 15 back squats (135) (95) The Ten Commandments of Recovery The Ten Commandments of Recovery by Dan John (athlete, author, coach & speaker) Sleep! You probably won’t even consider this one, but it is the single best weight loss…
100 D/U’s 25 push press 115/85 25 pull ups 25 Sit Ups 100 D/U’s 20 push press 20 pull ups 20 Sit Ups 100 D/U’s 15 push press 15 pull ups 15 Sit Ups 100 D/U’s 10 push press 10 pull ups 10 Sit Ups 100 D/U’s 5 push press 5 pull ups 5 Sit…
Warm up 2RDs 10 BB Push Press 10 BB Front Squat 5 BB Hang Power Clean 20 D/U E2MOM for 12 min 3 Power Cleans 3 Hang Power Cleans 3 Push Jerks Build over the course of the 6 sets. 5 min AMRAP 6 DB Power Cleans 50/35 6 HSPU 2:1 rest 3 min 5…