Wednesday, 4-19-17
40 Strict Pull-Ups
40 Strict Presses (95/65)
40 Strict T2B
*On the Minute – 20 Double-Unders
Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
40 Strict Pull-Ups
40 Strict Presses (95/65)
40 Strict T2B
*On the Minute – 20 Double-Unders
Skill Work today!!! Pick your weakness…..Kip, Handstands, D/U’s….
Please bring in your own sweat towels. Bench Press 3×10 Chest Flys 3×12 *Light DB’s* 15 min AMRAP 60 D/U 3:1 30/25 Cal Row (20/15 AAB Cal) 5 Power Snatch 95/65 5 Hang Sq. Snatch 95/65 5 Sq. Snatch 95/65
Strength: Snatch Balance 5X3 @ 70-80% of Snatch. Practice speed under the bar. EMOM for 28 minutes: Minute 1: 5-8 Power Clean and Jerks 135/95 Minute 2: 5-10 C2B Pull Ups Minute 3: 30 Mountain Climbers Minute 4: 15 Pistols
Don’t forget to sign up for 31 Heroes!!! We will be doing 31 Heroes at Kryptonite August 1st. Aug. 15th the gym will be closed. There will be a competition at CrossFit Impervious! It will be Box against Box. If you want to enter competition you need to sign up here. Otherwise there will be…
Strength: 5 x 5 of ( 1 + 1/2 back squats ) go down to the bottom position of the squat, come up to half way, back down to the bottom. stand all the way up. That is 1 rep. 4 Rounds for time of: 21 Pistols 18 KB/DB Snatches 15 Kettlebell Swings 53/35 12 Handstand Push-ups
Stan Wong 5K Saturday May 21st in E. Moriches. Don’t forget to sign up..Gym will be closed. Don’t forget to sign up for Murph….May 28th, followed by our annual BBQ. E2MOM X14 2 pos Squat Snatch: Snatch deadlift + Below knee + Above knee Sets 1-3 @ 67.5-72.5% Sets 4-7 @ 77.5-82.5% of 1RM Squat…
Please bring in your own sweat towels. Every 1:30 for 6 sets 2 Behind the neck push press +1 Snatch Balance For Time: 30 C2B 400m Run 15 OHS 135/95 800m Run 15 OHS 400m Run 30 C2B *16 min Cap*