WEDNESDAY 151209

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

Complete One “Sprint Round” For Time:

100 Double Unders
400 Meter Run
15 Burpees

Note: Note: For the Deadlift, the decent from the top position is 3 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 Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training.

TrainingGround

CrossFit Amundson – Official USPFC Training Center

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Today our CAMP workout will be HQ programming.

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

For Time:

Weighted Jump Rope, 100 Repetitions
50 Squats
40 Russian Kettlebell Swings
30 Hand Release Push-ups
20 Knees to Elbow
10 Burpees
5 Strict Pull-ups
Weighted Jump Rope, 100 Repetitions
5 Strict Pull-ups
10 Burpees
20 Knees to Elbow
30 Hand Release Push-ups
40 Russian Kettlebell Swings
50 Squats
Weighted Jump Rope, 100 Repetitions

Krav Maga  Note: Please note that Krav Maga is cancelled tonight. 

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