15 min EMOM
min 1: 4 Front Squats 225/155
min 2: 3 Power Cleans 225/155
Min 3: 2 Power Snatches 225/155
27-18-9 reps for time of:
Pistols
Handstand Push-up
5am class today!! Skill: Rope climb, bring shin protection. Or muscle ups. 5 Rounds for time of: 7 Thrusters 135/95 1 Legless Rope Climb 4 Rounds for time of: 250m Row 15 Hang Power Snatch 95/65 3 Rounds for time of: 60 Double-unders 40 Air Squats 20 Deadlifts 185/135 *Rest 3 minutes between workouts
BIG FRANK CLEANS 220LBS, THEN….. FINISHES WITH AWESOME JERK!!!!!! BAM!!!! Strength/Skill – Front Squat 5-4-3-2-1 10-9-8-7-6-5-4-3-2-1 Hang Power Clean 115/85 1-2-3-4-5-6-7-8-9-10 H.S.P.U.
We are open for the 5pm class only!!!! MORNING CLASSES ARE CANCELLED. STAY TUNED FOR PM CLASSES. Strength: Every 1:30 for 15 min (10 sets) Snatch Grip Deadlift + Snatch High Pull + 2 Power Snatch + Sq. Snatch *start light around 50% of weakest lift and build or work technique* For…
A1. Complete as many rounds and reps as possible in two minutes of: 4/2 Muscle-Ups 8 Deadlifts (225/155 lbs) Rest 3 minutes, and then… A2. Complete as many rounds and reps as possible in two minutes of: 4 Power Cleans (185/135 lbs) 8 Chest-to-Bar Pull-Ups Rest 3 minutes, and then… A3. Complete as many rounds…
Merry Christmas to my Kryptonite Family!!! Monday’s Hours are 8 and 9am only!!
WOD: 5 RFT- 30 Min Cap 400m Run 500m Row 20 KBS 70/53 Strength: Max Clean and Jerk (you should be squatting for the heaviest weight) 65% x2+1, 70% x2+1, 75% x1+1, 80% x1+1…