WEDNESDAY 150812

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Or,

Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 1 Repetition
Hang Power Snatch, 2 Repetitions
Overhead Squat, 3 Repetitions

Or,

Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 5 Repetitions
Hang Power Clean, 3 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball (20lb. / 14lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: Beginner to Intermediate Athletes should focus on Evolution 1 while Advanced Athletes should challenge themselves with Evolution 2 or 3. All Athletes should look for opportnities to string the techniques seamlessly together. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.

AlexDorieWorkout

Team Spencer

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Wednesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

1:00 “On” followed by 1:00 “Off” at the Following Stations:

Concept 2 Row, Maximum Calories
Wallball, Maximum Repetitions (20lb. 14lb.)
Burpee, Maximum Repetitions
Pull-up, Maximum Repetitions
Box Jump, Maximum Repetitions

Note: Complete two rounds of this circuit. Give maximum intensity at each station on Round 1, and then try to match or beat your score on Round 2. This is a potent workout!

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

“Helen”

Complete Three Rounds For Time:
Run 400 Meters (or 200 Jumps or 2:00 Assault Bike)
21 Kettlebell Swings
12 Pull-ups

Krav Maga  NEXT CLASS STARTS MONDAY! (6:00 PM – 7:00 PM at Krav Maga)

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