WEDNESDAY 141203

Tabata Hand Release Push-up

Rest as needed then,

“Get Strong”

Complete Five Rounds for Time of,

12 Deadlifts
9 Hang Power Cleans
30 Squats

Note: Prescribed weight for men is up to 135llb. and women 95lb. on the Deadlift and Hang Power Clean. There will be a 20:00 time cap on this workout. We will review all barbell techniques at the beginning of each class. This is a sweet session! The last time this workout was completed in our gym was July 8, 2014. The Squats in today’s workout are “Gymnastic” and are not weighted.

Shane

Shane is a Warrior

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Wednesday Special Programs

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

Complete Three Rounds. Rest as needed between rounds:

50 Weighted Jumps
12 Russian Kettlebell Swings
9 Push-ups
6 Band Pulls or Pull-ups

CrossFit Clinic (9:00 AM – 10:00 PM at Headquarters)

Clinic Skills Week 1: Squat – Front Squat and Overhead Squat. Pull-up and Push-up.

Clinic WOD:

21 Front Squats
9 Bar Over Burpees
15 Front Squats
15 Bar Over Burpees
9 Front Squats
21 Bar Over Burpees

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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