Wednesday 7-22-15
30 Min EMOM
Min 1 – 10 HR push up
Min 2 – 10 Dips
Min 3 – 15 Air Squats or 10 Pistols
Min 4 – 6 DB shoulder press
Min 5 – 10 Back ext.
Min 6 – 12 Pull Ups
30 Min EMOM
Min 1 – 10 HR push up
Min 2 – 10 Dips
Min 3 – 15 Air Squats or 10 Pistols
Min 4 – 6 DB shoulder press
Min 5 – 10 Back ext.
Min 6 – 12 Pull Ups
Join us on Saturday, Oct. 17th, for a Snatch Seminar at CrossFit Kryptonite !! Work with USAW certified 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. Strength – Back Squat 10×3 @70% (3 Tall Box Jumps after each…
Warm up 15 DB Push Press 15 Goblet Squats 15 Banded Pull Aparts 15Clean High Pull 15 Ring Rows 6 min EMOM Min 1- 5 Strict Press Min 2- 3 Push Press Min 3 – 2 Push Jerk 25 min for: “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean +…
Five rounds for time of: Run 400 meters 30 Box jump, 24/20 inch box 30 Wall ball shots, 20/14 pound ball
15 min 3 X 8 Bench Press Superset w decline push ups till failure 3 X 10 Incline DB Press superset w 3 X 10 DB Flyes 21-15-9-15-21 Calorie Row Toes to Bar Back Squats 135/95
12 min AMRAP 3 Wall Walks 12 DB/KB Thrusters 5 Row/Row Push-ups (on KB or DB) Strength/Skill – The Matty P Complex x 5 – Power Snatch, OH Squat, Snatch Balance, Mid thigh Snatch (YES SQUAT). Pick a weight you can complete the entire complex with..TECHNIQUE!!!! Pick out one thing you want focus on regarding…
5 min EMOM: 3-Position Muscle Snatch (floor, below knee, above knee) 3 Overhead Squats Rest 1 Minute 7 min EMOM: 1 Power Snatch + 1 OHS + 1 Sq. Snatch 18 min EMOM Min 1 – 18/14 Cal Row (10/8 AAB Cal) Min 2 – 10 Hang Power Snatch 75/55 Min 3 – 12 T2B