THURSDAY 150416

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, 2 Repetitions
Overhead Squat, 1 Repetitions

Or,

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

Power Clean, 3 Repetitions
Hang Squat Clean, 2 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.

kat

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Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Competitors Class (1:30 PM – 2:30 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

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

Complete 1:00 At Each Station. No Rest Between Stations!

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two!

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)

Week 3 – Santa Cruz Challenge Week!

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

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