TUESDAY 141209

Every Minute On The Minute (EMOM) for 10:00

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Rest as needed then,

As Many Rounds As Possible in 10:00 of,

Double Under, 30 Repetitions (or 60 Weighted Jumps)
Ground to Overhead, 15 Repetitions

Note: On the EMOM, find a challenging weight for the Push Jerk, and use that for the Hang Clean and Deadlift (1 weight all 3 skills). For the AMRAP, prescribed weight for men is 75lb. and women is 55lb. This is an awesome workout that rewards efficient technique in both weightlifting and gymnastics ability.




Tuesday Special Programs 

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

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week two of the Clinic and focuses on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

Deadlift, 5 Repetitions
10 Push-ups
15 Squats

Rest as needed then: Rope Climb and Pull-up Practice!

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)

One Minute “On” followed by One Minute “Off” at the following stations:

Aerodyne Bike (Maximum Calories)
Ball Slam
Medicine Ball Clean
Strict Kettlebell or Dumbbell Shoulder Press
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

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

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.

Olympic Lifting (8:00 PM – 8:45 PM at Headquarters Open Gym Olympic LIfting)


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