Wednesday, 6-5-19
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
Tabata
Sit Up
MedBall Twists
Hollow Rocks
16 min AMRAP –
30/25 Cal Row
45 KBS 53/35
20/15 AAB Cal
45 Front Rack Lunges 45/35
From Wednesday July 11th-Monday July 16th there will be no 4 P.M. classes. To make up for that hour we will have a 7 p.m. classes. Wednesday, July 4th there will be 8 and 9 am classes only Strength/Skill – Rope Climb. Wear your socks and climbing sneakers 5 Rope Climbs 2 HSPU (Strict, full…
Strength: Bench Press 5-5-4-3-2-2-1 5 min AMRAP 5 Thrusters 115/75 5 Box Jumps REST 3 min 5min AMRAP 10 DB/KB Snatches 5 HSPU’s 3 min REST 5 min AMRAP 5 Power Cleans 115/75 25 D/u’s
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Teams of 3 2 RFT 250m Row (each) 100 Power Snatches 75/55 250m Row (each) 100 Box Jump Overs 24/20 250m Row (each) 100 Thrusters 95/65 *35 min Cap*
0:00-10:00 10 Min to Establish a heavy single Sq. Clean 12:00- 22:00 AMRAP 5 Deadlift 275/185 10 Box Jump Over 20″/18″ (yes small) 35 D/U 22:00-32:00 10 Min to Establish a heavy single Sq. Clean
Strength: Back Squats 9×3 @ 60-82.5% 1RM 20 min AMRAP 5 c2b 7 t2b 9 Dips 30 D/U
Yoga Sunday the 7th with coach Marcus @11 am. $15.00 per person. Don’t forget to bring your yoga mat. Anyone welcome! 2 RDs 10 Gobet Squats 10 Walking Lunges 30′ Duck Walk Back Squats 3×10 @ 65% With a partner 4 RFT 6 Rope Climbs 10 Bear Complexes 135/95 50 Walking Lunge each *28…