Wednesday, 2-22-12

2RDs 10 DB Strict Press 10 Squats 10 KBS 5 Min EMOM 5 StrictPress rest 1 min 5 Min EMOM 2 Pause Split Jerk (2 second pause in dip, 2 second pause in catch) rest 1 min 7 Min Build to heavy Split Jerk 5 RFT 21 Wall Ball 20/14 18 Alt. DB Snatch 50/35…

With a Partner Complete: 16 Rds- 30 D/U 15 C2B 15 T2B 10 DB Snatch 45/30 10 KBS 70/53

Kryptoniters, April 1st-30th we will be doing a FREE Paleo Challenge against Metoac CrossFit and we would like everyone to get involved. This Friday at 5PM we will have an intro seminar to answer any questions regarding the rules and requirements for the Challenge. We will also be doing measurements and pics before and after…

Strength/Skill -Clean Complex 5 x 1 High hang, Above knee, Floor “Nancy” 5 rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps

Strength: Deadlifts 5X5 All 5 sets should be at your 5RM   Teams of 3: (1 Athlete per station) EMOM 18: 25 Russian Kettlebell Swings (70/53#) 40 D/U’s Max Calorie Row* *Score = total calories as a team

with a 35 min running clock – 0:00 – 10:00 1 RM Sq. Clean 10:00 – 25:00 AMRAP 50 D/U 3:1 25 Air Squats 25 Hollow Rocks 25 Air Squats 50 D/U 25:00 – 35:00 1 RM Sq. Clean *Score is total reps and heaviest weight*