Wednesday, 12-5-12
Strength/Skill – 3 Position Power Snatch
Above Knee, Below Knee, Floor – 65%, 70%, 75%
On the minute for 16 minutes:
Even minutes: 4 Back squats 185/135
Odd minutes: 1 Rope climb
Strength/Skill – 3 Position Power Snatch
Above Knee, Below Knee, Floor – 65%, 70%, 75%
On the minute for 16 minutes:
Even minutes: 4 Back squats 185/135
Odd minutes: 1 Rope climb
6 and 7 am classes cancelled today. Strength: Front Squat 5 @ 65% 3 @ 75% 1 @ 85% Every 2 min for 10 min 3 @ 75% of 1 RM 3RFT 200m Row 100m Walking lunges 50 Air Squats
Strength: Weighted Push Ups 6X3 Tababtas KBS 53/35 Floor Presses 95/65 Pull Ups Med Ball Twists 20/14
NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH NO 8 & 9 AM CLASS FRIDAY JANUARY 6TH, MON THE 9TH & WED. THE 11TH Strength/Skill – Push Jerk In this video take…
8 and 9am only for Today For time: 21 Strict Press 95/65 15 Push Press 135/95 9 Push Jerk 185/130 6 Split Jerk 215/140 .. then.. 50 lat burpee over bar …then… 21 Deadlift 95/65 15 Deadlift 135/95 9 Deadlift 185/130 6 Deadlift 215/140
Check your inboxes for todays WOD!
CrossFit Kids has arrived! Do you want your child to be a Kryponite Kid?? E-mail Coach Katie at kboyle@student.sjcny.edu or come down to the gym Saturday 1/19 from 8-10am for more information and to sign up. 3-6 years 6-6:30pm on Tuesday 10-10:30am on Sunday 7-10 years 6:30-7pm on Tuesday 10:30-11:00am on Sunday 11-14 years 3:15-4pm…