Wednesday, 9-26-18
3 RDs
10 Squats
10 BB Deadlifts
15 Sit Up
Front Squats
5×5
@ 70-80% 1RM
5RFT
200m Run
15 Weighted Sit ups 35/25
10 Deadlifts 315/225
* 22 min Cap*
3 RDs
10 Squats
10 BB Deadlifts
15 Sit Up
Front Squats
5×5
@ 70-80% 1RM
5RFT
200m Run
15 Weighted Sit ups 35/25
10 Deadlifts 315/225
* 22 min Cap*
Warm up: 2 RDs at easy pace 7 strict pull ups 7 BB Clean grip deadlifts 7 BB Front Squats 7 BB Power Clean Age Group Qualifier WOD #2 4 RFT- 25 C2B 5 Cleans 245/170 (Any style clean) *15 min Cap* 10 Min EMOM 3 Tempo Front Squats Tempo = 4 seconds down, 3…
Strength 3-Position Clean (floor, below knee, above knee) + 1 Jerk 60%, 65%, 70%, 75%, 80%, max 14 Min Amrap 40 Reverse Lunges 30 T2B 20 Push Presses 115/75
Partner WOD 25m AMRAP Buy in run 800m (both Athletes run) 10 Power Cleans 135/95 25 Pull Ups 10 Synchronized Burpees 10 Push Jerks 25 T2B 10 Synchronized Burpees Only 1 athlete is working at a time, except for run and burpees.
Happy Birthday coach Marcus!!! Thanks again to all who donated to 31 Heroes. We raised $842.00!! Bent Over Row 4×8 @ 40-50% 1 RM Clean (Hands should be facing away from body, Squeeze with your shoulders back while pulling to middle of sternum and belly button) For time: 10-20-30-40-50 DB Snatch 50/35…
METCON 21-15-9 Deadlift – 315/205 Box Jumps – 24/20 21-15-9 Squat Clean – 135/95 Ring Dips
Our on-line catalog is ready. Click on /shoplongislandscreenprinting.com/collections/crossfit-kryptonite to start placing your orders. Christmas party is this Saturday…6PM. 12 min EMOM Even Minutes: 6 Back Squats Odd Minutes: 3 Front Squats Barbell Loaded at 64% of 1RM Front Squat For Both Lifts 5 RFT 21 Push Press 75/55 18 Push Up 15 T2B…