17 February 2015

TUESDAY 150217

Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. / 10lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toe To Bar – Knee to Elbow – or Toes to Ceiling

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump (24 / 20 Inch Box)

Note: The EMOM and AMRAP is a repeat from 150202. With the advent of the CrossFit Open, we encourage our Athletes to continue to refine their Box Jump, Wall Ball and Toes to Bar skills and conditioning. For the EMOM, try to add 5lb. to your Barbell and keep all repetitions consecutive. Advanced Athletes should strive to connect the skills. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.



Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds – rest as needed between rounds.

100 Weighted Jumps or 1:00 at 50 RPM on the Assault Bike
50 Squats
30 Push-ups
15 Band Pull’s – Modified Rope Climbs or Strict Pull-ups

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 3 – Press Series  (Press – Push Press and Jerk)

Clinic WOD

As Many Rounds As Possible in 10:00 of,

200 Meter Run
25 Squats
15 Hand Release Push-ups
10 Medicine Ball Clean and Jerks

CrossFit Olympic Lifting (8:00 PM – 9:00 PM at HQ – Open Lift Class)


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