WEDNESDAY 150429
Choose One of the Following 10:00 EMOM Evolutions:
Evolution A: 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
Or,
Evolution B: Every Minute On The Minute (EMOM) for 10:00,
Power Snatch, 2 Repetitions
Overhead Squat, 1 Repetitions
Or,
Evolution C: Every Minute On The Minute (EMOM) for 10:00,
Power Clean, 3 Repetitions
Hang Squat Clean, 2 Repetitions
Shoulder to Overhead, 1 Repetition
Rest as needed then,
Complete Two Times:
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball (20lb. / 14lb.)
Rest 1:00
As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump
Note: Beginner to Intermediate Athletes should focus on Evolution 1 while Advanced Athletes should challenge themselves with Evolution 2 or 3. All Athletes should look for opportnities to string the techniques seamlessly together. 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.
Deputies Alex, Michael and Jacob take the Oath of Office
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CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete Four Rounds:
50 Squats
100 Weighted Jump Ropes
30 Push-ups
100 Weighted Jump Ropes
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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