WEDNESDAY 150610
Shoulder Press 5,3,1,1,1 Repetitions (Go Heavy and set a 1RM Personal Record!)
Rest as needed then,
For Time:
21 Front Squats
9 Kettlebell Swings
400 Meter Run
15 Front Squats
15 Kettlebell Swings
400 Meter Run
9 Front Squats
21 Kettlebell Swings
Note: This is a sweet “old school” session programmed by the master himself Coach Greg Glassman. Prescribed Barbell weight is 95lb. for men with a 53lb. Kettlebell, and women’s Barbell weight is 65lb. with a 35lb. Kettlebell. Hit this triplet hard and compare your time to August 14, 2014, September 25, 2014, and April 7, 2015.
Richard is STRONGER
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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 Krav Maga)
For Time:
21 Goblet Squats
9 Kettlebell Swings
400 Meter Run (or 150 Jumps or 2:00 Assault Bike)
15 Goblet Squats
15 Kettlebell Swings (or 150 Jumps or 2:00 Assault Bike)
400 Meter Run
9 Goblet Squats
21 Kettlebell Swings
Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)
Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)
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