THURSDAY 150122
Wendler Strength Series for Shoulder Press (Week 2)
Rest as needed then,
As Many Rounds As Possible In 5:00
15 Lateral Bar Over Burpees
10 Deadlifts
5 Chest to Bar Pull-ups
Note: Complete Three Rounds of this Triplet resting up to 5:00 between rounds. Men’s prescribed weight is 185lb. and women’s weight is 115lb.
Seated Mediation (Chris) and Supine Mediation (Aaron) – CrossFit style!
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Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)
This is week three of the Clinic and focuses on the Clean series.
Clinic WOD:
Complete Three Rounds of Maximum Repetition Strict-Pull-up
Rest as needed then,
As Many Rounds As Possible in 10:00 of:
21 Hang Power Cleans
15 Squats
9 Parallel Bar Push-ups
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Strength Development:
Tire Flips, 5 to 7 repetitions
Conditioning:
Complete 1:00 “On” and 1:00 “Off” at the following stations:
40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Parallel Bar Dips
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat
Compare todays effort to last Monday. Try for one more repetition at each station!
CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.
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