Wednesday, 9-14-16

Strength: Back Squat 10 @ 50% 10 @ 60% 6 @ 65% 6 @ 70% 4 @ 75% Strict Press 3×5 Push Press 3×3 Push Jerk 3×1 7 Min AMRAP 3 Hang Power Clean 135/95 3 S2O 135/95 6 Burpee over bar

Strength – You might not want a strength before you do this one!!!!! W.O.D. 21-15-9 Hang Squat Clean 95/65 Turkish Get-Ups 35/25

3 Rds each, then rest 30/24 Calorie Row 30 Push Ups rest 2 minutes 30/24 Calorie Row 30 Wall Balls rest 2 minutes 30/24 Calorie Row 50′ Overhead DB Walking Lunge – Right Arm 50′ Overhead DB Walking Lunge – Left Arm

For Time 10 Power Snatch 20 Thrusters 30 Shoulder to Overhead 40 Power Cleans 50 Burpees over the Bar Rx+ – 115/80 Rx – 95/65 Advanced – 75/55 Beginner – 55/45

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*

Christmas Party is Dec 16th. please sign up at the front desk.   3 Min EMOM X 6 sets 8 Power Snatches 95-65 10 Burpees As many rounds as possible in 15 minutes of: 100′ Bear Crawl 15 Weighted Situps 100′ KB Farmer Carry 53/35 15 GHD Hip Extensions/ Good Mornings