TUESDAY 170905

Deadlift 7, 5, 3, 1 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then, (Athletes Choice)

Complete Three Rounds for Time:

Deadlift, 10 Repetitions (225lb. / 165lb.)
50 Double-unders


Evolution B:
“Good Golly – Miss Molly”

As Many Rounds as Possible (AMRAP) in 8:00 of,
30 Double Unders
8 Burpees

Note: Note: For the Deadlift, the decent from the top position is 5 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Ideally, Athletes should add 5lb. to every set, each week. For the metabolic training session today, Athletes can choose their preferred workout.

Nice Left Hook, Eva!


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Bag Class with Coach

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

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


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