TUESDAY 151215

On a 5:00 running clock, establish your 1 Repetition Max Clean and Jerk.

Rest up to 3:00 then,

For 18:00 Complete The Following (6 Sets of Each)

Minute One: Deadlift, 9 Repetitions
Minute Two: Hang Power Clean, 6 Repetitions
Minute Three: Push Jerk, 3 Repetitions

Note: For todays workout use approximately 70% of your 1 Repetition Max for all 3 Barbell skills. For example, if your established 1 Repetition Max Clean and Jerk was 185lb., an appropriate complex weight would be 135lb. The complex is intended to provide you a working weight and enough time to complete the repetitions, with high attention to technique. Use any remaining time between the start of the next minute to focus on Box Breathing.

FridanNightCrew

Friday Night Training Crew!

_______________

Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Three 5:00 AMRAP Rounds on 2:00 Rest:

Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Burpee, 15 Repetitions
Pull-up, 9 Repetitions

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

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

Kettlebell Swing, 21 Repetitions (53lb. / 35lb)
Burpee, 15 Repetitions
Pull-up, 9 Repetitions

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

_______________