“Super Set Strength Day”

Jerk 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Descent)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: Today we are combining Olympic lifting (the Push Jerk or Split Jerk) with the tempo training methodology for the shoulder press. The tempo is a three second descent, touch the shoulder, and immediately Jerk the weight to the top position. This combination “overloads” the descending press for increased strength, and fatigues the shoulder for exacting Jerk technique. Pure awesomeness. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. For the metabolic training session today, compare your total repetitions to September 29, 2016.


Free Running Clinic – July 10, 2016


Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

Todays LIGHT workout will be our HQ programming.

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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