Wednesday, 3-7-12
Strength/Skill – Snatch High Pulls
12min A.M.R.A.P.
5- Power Snatches 135/95
5- H.S.P.U.’S
20- Double Unders
Strength/Skill – Snatch High Pulls
12min A.M.R.A.P.
5- Power Snatches 135/95
5- H.S.P.U.’S
20- Double Unders
Skill – Hang power clean WOD 4 R.F.T. 7 hang power cleans 155/105 14 reverse sit ups 21 Wall balls 20/14 28 Double unders
Happy New Year!! Closed today!!
NO 5 AM TUESDAY/THURSDAY CLASSES THIS WEEK. 6 AM ONLY Strength/Skill – Romanian Deadlift 5×5 – No more than 70%. Be technical. 12-9-6-3 Front Squat 155/115 H.S.P.U. Pretty good video. He fails to flatten/extend back which increases load on the hammies.
Teams of 2: 70 Wall Ball 20/14 70 T2B 70 Shoulder Touches 70 Cal Row 70 Power Cleans 135/95 70 Cal Row 70 Shoulder Touches 70 T2B 70 Wall Ball
Join us on Saturday, Oct. 17th, for a Snatch Seminar at Crossfit Kryptonite !! Work with USAW certitfied coaches, JP Nicoletta and Vanessa Nicoletta. $40.00 covers 3 hours of hands on coaching, beginner and advanced lifters are welcome!! Must sign up in advance. WOD: 3 Min AMRAP- 4 KBS 70/53 7 Burpee to plate 5…
Closed Thanksgiving. Friday 9 and 10am classes only! Strength: Weighted pull ups 8X3 Partner WOD 5 Rounds each 21 Weighted Sit Ups 45/35- Partner Plank Hold 7 Deadlift 225/185 Partner Rests 5 Hang Power Clean 155/115. Partner KB Hold in the front rack position.