Wednesday 9-23-15
Strength:
Clean & Jerk Complex
1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk
70-80 % of 1 RM
WOD:
4 RFT-
20 Weight sit ups 45/30
5 HSPU
10 Weighted Good Mornings 75/45
5 HSPU
200m Run
*Scale as needed*
Strength:
Clean & Jerk Complex
1 pause low hang clean + 1 hang clean + 1 clean + 1 jerk
70-80 % of 1 RM
WOD:
4 RFT-
20 Weight sit ups 45/30
5 HSPU
10 Weighted Good Mornings 75/45
5 HSPU
200m Run
*Scale as needed*
Deadlifts 6 x 3 @ 70% Every 5 minutes for 25 minutes 90 D/U’s15 T2B30 Push Ups
Strength: Pause Back Squats 4 X 5 reps @ 60% using a 4 second pause at the bottom 10 Rounds for time of: 30 Double-unders 10 Alt. Pistols 10 Alt. DB/KB Snatches
CrossFit Total 15 min to establish your 1RM Back Squat Strict Press Deadlift
Summer Hours begin next week. No 5AM classes on Tuesday and Thursday…6 & 7AM classes only. Normal afternoon classes. For Load: Hang clean below knee 2-2-2-2-2 Back squat 3-3-3 Clean pull 3-3-3 Grace 30 Clean & Jerks 135/95
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…
WE RAISED $307.00 SO FAR FOR 31 HEROES. KEEP UP THE GOOD WORK. SATURDAY’S CLASS TIMES ARE 8,9 AND 10AM. CLASSES ARE BEING CAPPED AT 20. RESERVE YOUR SPOT EARLY!! TEMPO SNATCH GRIP DEADLIFT 7 SEC UP TO HIP, 7 SEC DOWN TO FLOOR, 3 SEC REST ON FLOOR. 4×3 90-95% of 1rm…