08 November 2016

TUESDAY 161108

Clean and Jerk – 21, 15, 12, 9, 6, 3 and 1 Repetitions

Note: 1) Use Maximum load at each repetition scheme. 2) “Touch and Go” only – no dropping during repetition scheme. Bar can rest on the rack, or overhead, but not on the ground. 3) Each set will be recorded on whiteboard. How many people can total over 500 pounds over all 7 sets?


Data from “Worlds” 12PM Workout on Friday


Tuesday Special Programs

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

Our 8AM Light Workout will be the same programming as HQ.

5PM Light workout with Coach:

“Light Gone Bad”

One Minute “On” followed by .10 Seconds “Off”

Assault Bike (40 – 70 RPM)
Concept2 Row (1:45 – 1:55 x 500 Meter Split)
Bag Station
Sledge Hammer Strikes
Hurdle Jumps or Box Steps

Todays Light session operates like the traditional Fight Gone Bad. However, with the extra 10 seconds between stations, Athletes are ensure a full 1:00 of “work” at their stations. Be prepared for up to 3 rounds of todays workout. Note the Assault Bike and Row are considered “grind” stations with a set interval or RPM to maintain.

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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