Wednesday, 5-15-13
As many rounds as possible in 25 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
As many rounds as possible in 25 minutes:
10 Hang power cleans (135#/95#)
20 Toes-to-bar
400m run
Happy Birthday to one of our original Kryptoniters….Kelly Daugherty!! Every 1:30 for 6 sets (9min) 1 tempo back squat + 3 back Squats @ 60-80% 1 RM *tempo is: 3 second down, 2 second hold at bottom, explode up, 1 second hold at top* Weightlifting 8 Plank Circles 4×10 SA Z Presses 4×10 SA…
CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to…
We will be closed Sunday. Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. Don’t forget to order your gear. In teams of 3 complete 100 Pull Ups 60 AAB Cals 100 Hollow Rocks 60 Cal Row 100 DB Snatch 50/35 60 AAB Cals 100 Front…
Warm up: 3rds at easy pace 5 Push up 10 squats 7 Box Jumps 10 DB Push Press With a partner complete: 100 Man Makers 50/35 *While partner A is doing manmakers, partner B will be doing box jump overs 24″/20″* * EMOM partners switch* *Your scores will be time for completition and amount of…
E2MOM for 14 min 2 Clean Pulls + 2 Power Cleans + 2 Hi-Hang Power Cleans Start light and build over the 7 sets 1 – 10 Burpee to Target Muscle Up *12 min Cap*
E3MOM x 9 min (3 sets) 15 Back Squats @ 30-40% of 1 RM With a 23 min running clock complete: 5 min EMOM 40yd Sprint rest 1 min Every 90 seconds for 6 sets (9min) 100m Sprint rest 2 min Every 3 min for 6 min 400m Sprint