TUESDAY 150303

“True Grit”

As Many Rounds As Possible in 7:00 of:

5 Deadlifts (225lb. / 165lb.)
10 Lateral Bar Over Burpees
30 Double Unders or 60 Weighted Jumps

Rest as needed then,

As Many Rounds As Possible in 5:00 of:

5 Hang Power Cleans (135lb. / 95lb.)
10 Hand Release Push-ups
15 Squats

Rest as needed then,

1:00 Concept 2 Row, Maximum Calories

Note: Today’s workout comes from a supplemental SWAT Test from El Cajon Police Department that was “battle tested” during a workshop taught by Greg Amundson on Saturday, February 28, 2015, at ECPD. Greg’s score was 6 rounds on AMRAP #1 and 6/5 on AMRAP #2. Modifications for skills and weight will be assigned at the gym. This workout was aptly named “True Grit” and is super challenging!

KristenMollyTuesday

Kristen and Molly are STRONG(HER)

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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 1:00 “On” and 1:00  “Off” at the Following Stations:

Assault Bike (50 – 80 RPM)
Hurdle Jump or Box Step
Slam Ball
Modified Rope Climb
Peg Board (Every Hole Counts)
Weighted Jump Rope or Double Under

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 1 – Squat Series

Clinic WOD

Tabata Squat
Rest 2:00
400 Meter Run
Rest 2:00
Tabata Kettlebell Swing

Brazilian Jiu Jitsu (Starts tonight from 7:00 PM – 8:00 PM at Krav Maga!) 

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