Wednesday, 12-26-12
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
NO 5 AM CLASS THURSDAY. SEE YOU @ 6 AM.
Strength: Clean and Jerk
2-2-1-1-1-1 (work up to heavy single)
WOD: 12 Minute AMRAP
5 Burpees
3 Cleans
2 Jerks
*weight should be 60% of heaviest rep from strength session*
Tuesdays & Thursdays we will be adding a 7PM class. Strength/Skill – Weighted Chest to Ring Pull-ups / Chest to Ring Pull-ups / Ring Pull-ups 21-15-9 reps of: 225/185 pound Deadlift 135/95 pound Overhead squat
Strength/Skill – Death by 10m. See if you can beat Steve Collins’ 12 Only thing is he did it in sand!!! “Team DT” 5 rounds for time of: 12 Dead Lifts, 185/135 9 Hang Power Cleans, 185/135 6 Push Jerks, 185/135 One athlete completes all of the Deads, HPC and Jerks, then passes off to…
Tomorrow there is a run in the workout so please bring appropriate attire. Strength/Skill – Clean High Pulls 75%x3x2, 80%xx3x2, 85%x2 For time: 135/95 pound Thruster, 15 reps Run 200 meters 95/65 pound Thruster, 20 reps Run 400 meters 65/45 pound Thruster, 30 reps Run 800 meters
7 min AMRAP 21-15-9 Deadlifts 225/155 OHS 135/95 50 D/U’s after every set. rest 5 min 9-15-21 Burpee box Jumps 24/20 DB Snatches 45/35 200m run after each round
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 tomorrow…6PM. Deadlift-9 sets 1×3@ 70% of 1 RM 1×3 @ 75% 1×3 @ 80% 1×2 @ 85% 1×2 @ 90% 1×1 @ 95% 3 Attempts at pulling anything over 95% For Time:…
Reminders: 3 month schedule change; no open gym Tuesday and Thursday @ 7PM. Open gym Monday and Wednesday 7PM. Christmas Party Saturday, 12-13-14 @ Brewology. Strength: Every 90 sec. for 12 min; 3 Push Press + 1 Jerk @ 60-65% of 1RM 5 RFT 3 Deadlifts 315/225 6 Ring Dips 9 T2B