TUESDAY 150203

Bench Press, 5 x 5 Repetitions,

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 3:00 of,

9 Single Arm Dumbbell Snatches (switch arms as necessary)
6 Alternating Single Leg Squats  (3 each leg)
3 Box Jumps

Note: On the Bench Press, use approximately 60 % of your final 1 Repetition Max from the Wendler Strength Series. Use this weight for all 5 sets. Complete the AMRAP three times, resting up to 3:00 between rounds. Mens Dumbbell weight is up to 35lb. and women’s weight is 25lb. The Box Jump setting should be as high as possible to encourage maximum explosiveness (ie. Men 30 inches, women 24 inches.) Modifications for the Single Leg Squat are using the box for balance, or completing 30 Goblet Squats with the Dumbell. Advanced Athletes should strive for the Single Leg technique.

Delphine and Sandra

Delphine and Sandra – Two Warriors!


Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds – rest as needed between rounds.

100 Weighted Jumps or 1:00 at 50 RPM on the Assault Bike
50 Squats
30 Push-ups
15 Band Pull’s – Modified Rope Climbs or Strict Pull-ups

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 1 – Squat Series & Thruster Technique

Clinic WOD

21 Thrusters
9 Burpees
15 Thrusters
15 Burpees
9 Thrusters
21 Burpees

CrossFit Olympic Lifting (8:00 PM – 9:00 PM at HQ – Open Lift Class)


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