Monday

Thanks Coach Andie! 

Squats
Week #4/Day #1
Back Squat
8 x 65%
8 x 70%
6 x 80%
6 x 85%

Front Squats
5 x 70%
5 x 75%
5 x 80%
5 x 85%
For all of our new members, please remember that we don't want you testing your 1RM yet, you will be doing the same rep scheme but using weights that you feel comfortable with that still allow you to focus on perfect form and technique. 

WOD
8 min AMRAP
8 Burpees
8 T2B


5:30pm Comp Class
1.  Snatch
Work up to a heavy 3 position Snatch.
Position 1: Pockets
Position 2: Above knees
Position 3: Below knees

2.  Clean 
EMOMx12:  Wave Ladder of 1 Squat Clean and Split Jerk.
Min 1: 75%
Min 2: 80%
Min 3: 85%
Min 4: 80%
Min 5: 85%
Min 6: 90%
Min 7: 85%
Min 8: 90%
Min 9: 95%
Min 10-12: 85%
Stick and hold the overhead position in the split jerk, and the overhead position with feet together, for as longer than necessary.  

3.  Gymnastic Benchmark
Max Strict TTB - no kipping

**Custom Fit Meals**
Hopefully you guys saw your email about the CFM.
If not, our cooler is FREEZING everything so it's been shut off and they had to take your meals to CrossFit Krypton so you can pick them up there. They also gave you all a 20% off for the inconvenience of having to go to another gym. Sorry about that guys


TUESDAY:  RIDE TO HOPE FUNDRAISER WOD
On Tuesday we will be doing a Hero Fundraiser WOD to help Duane raise 1350.00 for his Ride to Hope. Duane is riding 250 miles to D.C to honor the service and sacrifice of all law enforcement officers that have died in the line of duty. You can donate directly to this link or bring in cash/check on Tuesday when we throw-down on the hero/fundraiser WOD