05 August 2015


“The Bear”

Five Individual Rounds for Maximum Final Weight:
Deadlift, 5 Repetitions
Hang Power Cleans, 3 Repetitions
Push Jerk, 1 Repetition (or Split Jerk)

Rest as needed then,

“Super Sprint”

On a 1:00 Running  Clock:
Concept 2 Row, As Many Calories As Possible


Note: Increase Barbell weight each round and use the same load for all three movements. Rest as needed between rounds. Over the course of 5 rounds, your goal is to find a weight that allows consecutive repetitions with all three movements. No rest between movements, and dropping the barbell before the final Push Press constitutes a “foul”. A great goal for men is 135lb. and women 95lb. Complete up to 2 rounds of the “Super Sprint” for maximum total calories. A great goal for a 1:00 maximum calorie attempt is 30 or more points.


Monday Phase A-C Krav Maga Test Graduates


Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

CrossFit Light (5:00 PM – 6:00 PM at HQ)


Complete Three Rounds For Time:
Run 400 Meters (or 200 Jumps or 2:00 Assault Bike)
21 Kettlebell Swings
12 Pull-ups

Krav Maga Phase B & C  TEST NIGHT (6:15 PM – 8:00 PM at Krav Maga)


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