Shoulder Press 5,5,5,5,5 Repetitions (Work to a 5RM)

Push Press 3,3,3 Repetitions (Work to a 3RM)

Push Jerk or Split Jerk, 1 Repetition, for a Personal Record (1RM)

Rest as needed then,

Complete One “Sprint Round” For Time,
Row 500 Meters
Shoulder to Overhead 30 Repetitions
15 Pull-ups

Note: The goal for the Press, Push Press and Jerk series is to continue to add weight to each working set, ultimately achieving a 5 Repetition Max, 3 Repetition Max, and finally a 1 Repetition Max effort. Note the efficiency of the technique, specifically the use of the hip, in achieving your heaviest lifts. Prescribed weight for the “Sprint  Round” is 95lb. for men and 65lb. for women.



Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week one of the Clinic and focuses on the Squat 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


Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Parallel Bar Pass Through or Tuck (Every Second Counts!)
Russian Kettlebell Swing
Weighted Jump Rope
Strict Pull-up, Band Pulls or Modified Rope Climb
Bosu Ball Push-up (Both Hands on Bosu Ball)

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)


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