Strength/Skill -15 minutes to establish a 1RM of the following complex: Hang snatch + Behind the neck push-press + Snatch balance
Note: This is a complex. The barbell should not drop at any point.
30 T2B
30 Push Presses 115/85
20 T2B
20 Push Presses 115/95
10 T2B
10 Push Presses 115/95
Time to beat 7:21
“The Seven” Seven rounds of: 7 Handstand push-ups 135 pound Thruster, 7 reps 7 Knees to elbows 245 pound Deadlift, 7 reps 7 Burpees 7 Kettlebell swings, 2 pood 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing…
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 tonight at 6PM. Buy in: 200 D/U 3:1 …then… 25 Back Squats 135/95 20 Burpee over bar 25 Deadlifts 135/95 20 Burpee over bar 25 Thrusters 135/95 20 Burpee over Bar 25 Deadlifts 20…
Strict Press: 5X3 @ 70% “Cindy” Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats
NO 5 A.M. CLASS TOMORROW 6 A.M. AND 7 A.M. Strength/Skill – Snatch Grip Deadlift to a Hang Power Snatch x 5. 3 ROunds Row 200m 10 CTB chin ups 10 clean and jerks 95/65# 10 CTB chin ups 10 clean and jerk 95/65# 70 DU rest 3 mins b.t.r.
3 rounds for time 5 pistols (each leg) 10 pullups 30 D.U.’s 5 wall climbs 10 KBS (53/35#) 30 D.U.’s Rest 1:00 :45 Mins past the hour: 10 MIN EMOM – 100m Sprint
Holiday Hours: 8AM Challenge, 9 and 10AM classes, 4,5,6pm classes, Challenge at 7PM. Strength: 5X5 Box Squats 21 – 18 – 15 – 12 – 9 Toes to Bar Wallballs (20/14) 50 Double-Unders after each round