Reminder: Saturday Beach WOD at Pikes Beach, @8AM. Gym will be closed. It is a partner WOD. Swimming is not necessary.
Please sign up at the front desk. In case of thunder and lightning the beach wod will be cancelled.
Strength:
Push Press
70%x5
75%x5
80%x3
85%x3
3RM
3 RFT
100 D/U’s
30 OHS 45/30
20 Pull Ups
10 SDHP 45/30
Strength/Skill: Split Jerk 3 @ 75% 2 @ 85% 1 @ 95% Every 2min for 10 min 2 @ 85% of 1 RM 4RFT 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Squats
12 min EMOM – Not TnG. Work Technique Min 1-4: 2 Snatches 50-60% 1RM Min 5-7: 2 Sntaches 60-72.5% Min 8-9: 1 Snatch 72.5-80% Min 10-12: 1 Snatch 80%+ (Drop between doubles) *if you cannot squat snatch you will be doing lots of technique work during this time* ** NO POWER SNATCHES** 5RFT 50 D/U…
“CrossFit Total” Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click here to read about the CrossFit Total
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…
Strength – Deadlifts 5-5-4-3-2-1 21/15/9 Power Clean 135/95 Walkout Push-up Air Squats
Strength/Skill – Push Press + Push Jerk x 5 4 Rounds 15 Toes to Bar 15 Ring Dips 100m Farmers Carry 55/35