WEDNESDAY 150610

Shoulder Press 5,3,1,1,1 Repetitions (Go Heavy and set a 1RM Personal Record!)

Rest as needed then,

For Time:

21 Front Squats
9 Kettlebell Swings
400 Meter Run
15 Front Squats
15 Kettlebell Swings
400 Meter Run
9 Front Squats
21 Kettlebell Swings

Note: This is a sweet “old school” session programmed by the master himself Coach Greg Glassman. Prescribed Barbell weight is 95lb. for men with a 53lb. Kettlebell, and women’s Barbell weight is 65lb. with a 35lb. Kettlebell. Hit this triplet hard and compare your time to August 14, 2014, September 25, 2014, and April 7, 2015.

RichardMurph

Richard is STRONGER

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout today will be our HQ session.

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

For Time:

21 Goblet Squats
9 Kettlebell Swings
400 Meter Run (or 150 Jumps or 2:00 Assault Bike)
15 Goblet Squats
15 Kettlebell Swings (or 150 Jumps or 2:00 Assault Bike)
400 Meter Run
9 Goblet Squats
21 Kettlebell Swings

Krav Maga Phase A & B (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B & C (7:15 PM – 8:00 PM at Krav Maga)

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