15 November 2016

TUESDAY 161115

Workout Of The Day (WOD)

Evolution A:

Take 5:00 to find your Three Repetition Max Hang Power Clean. With the 3RM weight, starting exactly at minute 6:00, perform As Many Front Squats As Possible in 1:00. Your score is the number of Front Squats multiplied by the Barbell Weight.

5:00 to find 3RM Hang Power Clean.
1:00 AMRAP on Front Squat from 3RM load

Rest as needed then,

Evolution B:

On a 5:00 Running Clock Perform Two Rounds of the Following:

12 Deadlifts
12 Push-Jerks
9 Deadlifts
9 Push-Jerks
6 Deadlifts
6 Push-Jerks
3 Deadlifts
3 Push-Jerks

Note: On the Deadlift and Push-Jerk couplet, men’s prescribed weight is 115lb. for both lifts and for women, 75lb. On this workout, you have 5:00 to perform the required repetition scheme. Upon completion, rest the remainder of the 5:00. At the 5:00 minute mark, the entire workout repeats itself. If you do not complete the first round in 5:00, finish the required repetitions, but do not complete a second round. If you do not complete the required repetitions on the second round, stop at the completion of 5:00. Every repetition will count as a point for non-completed rounds.



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 Warrior Circuit with Coach.

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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