10 May 2018


Krav Maga Station Rotation:

One Minute “On” Followed by 30 Seconds “Off” for One Round:

Assault Bike
Concept2 Row
Weighted Jump Rope (or Double Unders)
Battle Ropes

Rest as needed then (At HQ)

Shoulder Press, 15 Repetitions (15RM Load)
1 Rope Climb
Shoulder Press, 12 Repetitions (12RRM Load)
2 Rope Climbs
Shoulder Press, 9 Repetitions (9RM Load)
3 Rope Climbs
Shoulder Press, 6 Repetitions (6RM Load)
4 Rope Climbs
Shoulder Press 3 Repetitions (3RM Load)
5 Rope Climbs

Note: In it’s simplicity, this workout is crushing. Each set of Shoulder Press should be a RM (Repetition Max Effort) and each set of Rope Climbs should utilize the most challenging technique in the Athletes capacity range. This workout is not “Timed”. Rather, we are looking for strength, and improvement in technique and capacity. Absolutely NO use of the hip or leg (ie. Push Press or Jerk) in the Press.


CrossFit = Laughter + Agony!


Please note there is no Bag Class or Yoga tonight. In place of the 5:15PM Bag Class, we are offering our Athletes a 5PM CrossFit class.


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