Wednesday, 2-28-18
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
30 Min EMOM
1- 6 Deadlifts 315/225
2- 12 HSPU 2:1
3- 14 DB Snatch 45/30
4- 20 Air Squats
5- 2 Rope Climbs
Close Grip Bench Press 3×10 (10 min) “Yeti” For time: 25 Pull-ups 10 Muscle Ups 1.5 mile run 10 Muscle Up 25 Pull-ups *25 min Cap*
Strength/Skill – Deadlift 15 mins to find 1 RM ( Write it in your folder!) 21-15-9 Reps for time: DB/KB Goblet Squats (45/30) L Arm DB/KB Push Press (45/30) R Arm DB/KB Push Press (45/30) KB Swings (53/35)
8 and 9am tomorrow, closed Christmas Day! 15 Min: 5 Min for heavy Snatch Grip Deadlift 5 Min for heavy Snatch Grip High Pull 5 Min for heavy Snatch AMRAP in 20 minutes 5 Pull-Ups 7 Push-Ups 9 SDHP (95/65 lb) 12 Windshield Wipers
Push Press 70% x 3 x 3 Power Clean 70% x 2 x 5 14 Min AMRAP- Ascending Ladder by 3’s 3-6-9-12…. *Each Rd begins with 25 d/u* KBS 70/53 Box Jump Overs 24″/20″
Hi everyone, I am going to add a new page to our website. A testimonial page. If you could write how Crossfit Kryptonite or how the 6 week challenge has changed your health, body…. please email me. You can sign it or just leave your initials. Thanks Strength: Front Squats: 5X5 @ 70% Halloween…
JBo Complete as many rounds as possible in 28 minutes of: 115-lb. overhead squats, 9 reps 1 legless rope climb, 15-foot rope, beginning from seated – No Oly Shoes – Have Shin Protection 115-lb. bench presses, 12 reps U.S. Army Staff Sgt. Jeremie “JBo” “Bubba” Border, 28, of Mesquite, Texas, assigned to the 1st Battalion,…