Wednesday, 3-7-18
Strength:
E2MOM for 14 Min
4 Power Clean to Overhead 155/105 (135/95)
20 Min AMRAP
25 KBS 53/35
15 Body Weight Back Squats (Scale is 3/4 body weight)
Strength:
E2MOM for 14 Min
4 Power Clean to Overhead 155/105 (135/95)
20 Min AMRAP
25 KBS 53/35
15 Body Weight Back Squats (Scale is 3/4 body weight)
“DT” 5 RDs 12 Deadlifts 155/105 9 Hang Power Clean 155/105 6 S2OH 155/105 .. followed by… “Zachary Teller” For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats
WE WILL BE DOING THE OPEN FRIDAY NIGHTS STARTING 5PM. JOIN US FOR WINE WHILE WE CHEER EVERYONE ON!!! Deadlifts 6X5 Sets 1-3: 45,55,65% Sets 4-6: 75,80,87.5% of 1RM For time: 100m walking lunge 50 push-ups 50 medicine-ball cleans 50 KBS 70/53 100m walking lunge
12 min Emom: min 1- 20 weighted sit ups min 2- 20 step ups min 3- 20 supine ring rows Max out in the following, you get 12:00 to find the most you can do: High Hang Power Clean + Hang Power Clean + Power Clean + Push Press High Hang Power Clean + Hang Power Clean + Power Clean +…
Strength Snatch Complex- 7 sets increasing weight Power Snatch + OHS WOD 5RFT- 5 Burpee over bar 10 Deadlift 275/205 20 Box Jump 20″/18″
48/32 AAB 40 Thrusters 75/45 20 Burpee Pullups (6″ above reach) 36/24 AAB 30 Thrusters 15 Burpee Pullups 24/16 AAB 20 Thrusters 10 Burpee Pullups
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. 30 min to complete: 4×8 Bench Press 4×10 DB Flys 4×10 Weighted Push ups 4 Plank Circles 30-20-10 DB Box Step Overs 50/35 24″/20″ 15-10-5 DB Thruster 50/35 *10 min Cap*