For time:
Run 400 Meters
Barbell Shoulder Press, 20 Repetitions (95lb. / 55lb.)
Run 400 Meters
Barbell Push-Press, 20 Repetitions (115lb. / 65lb.)
Run 400 Meters
Barbell Push-Jerk, 20 Repetitions (135lb. / 85lb.)

Note: To maximize the training value of todays session, we are going to hold STRICT adherence to the progression of Press, Push-Press and Push-Jerk. Coaches will be enforcing a “No Rep” policy for non-prescribed use of the hip or legs (ie. use of legs or hip in Press) in the workout. This is a very challenging session that rewards a perfect combination of technique, speed and strength!

Robert fights on Fox, July 15, 2017


Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Endurance Workout is Cancelled Today!

Bag Class (5:15 PM – 6:00 PM at Krav Maga – Rounds are TBD!)

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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


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