THURSDAY 161103

SEALFIT Strength Mash-up

Every Two Minutes for Twenty Minutes (10 Rounds)

Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions

Note: This is a complex favored at SEAFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, and September 22. Try to add 5lb. to each set.

ronnancy

Ron & Nancy – 3 Years of CrossFit and Krav Maga Training!

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Thursday Special Programs

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

Note: Our 5PM class will be a Warrior Circuit with Greg. The 8AM class will be our HQ program.

Warrior Circuit with Greg:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Sledge Hammer Strikes
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout.

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

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

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