Wednesday, 10-23-13
Strength/Skill – Snatch Grip Push Press. 5 x 5, Not Going over 75% of 1 RM
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (5 each leg)
100m Sprint b/t rounds
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12 min EMOM: Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 67% of 1RM Front Squat For Both Lifts 4 RFT – 45 D/U 3:1 15 Weighted Sit Ups 40/30 45 D/U 15 Power Snatch 95/65 *22 min Cap*
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Due to overwhelming response of Jolly 51, heat times have been changed to 7:30, 9, and 10:30 am. Classes are almost full. I am collecting donations now. We will be going to JC’s Saturday, May 12th…Save the date! 12 Min EMOM 2 Power Snatch + 1 Hang Squat Snatch Build to a heavy single….
Tuesday, 8-27-13
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Strength/Skill – Deadlifts 5-5-5-5-5 “Karen” For Time: 150 Wall Balls… For those who want more afterwards, start Karen with only 12 minutes to complete the the WOD Karen plus IMMEDIATELY continue with 90 D/U’s and 30 muscle-ups.. This is 2013 CrossFit Games WOD 13.3!!
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Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…
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Srtength/Skill – Back engagement (Important in kipping, T2B, K2E) W.O.D. – 21-15-9 S.D.H.P 95/65 O.H.S. 95/65 BOX JUMPS 24/20 WATCH THIS!!!!!!!