TUESDAY 150317

Thruster 5,3,1,1,1 repetitions. Use the rack and go heavy!

Rest as needed then,

“Smackie”

Run 1200 Meters (Big Loop)
50 Thrusters
30 Hang Power Cleans

Note: This is a CrossFit Amundson twist on the famous CrossFit Girl WOD “Jackie”. Thruster weight on “Smackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. Hang Power Clean weight is 95lb. for men and 65lb. for women. Athletes will use the same Barbell for both the Thruster and Clean and add their respective weight to the bar following the Thruster repetitions. The goal for the strength component today is a Bodyweight Thruster. How many of our Athletes can achieve a Bodyweight Thruster for a 1RM and then complete “Rx’d Smackie” in 15:00 or less?

15.3 WOD

Lee – Scott and Greg following a fierce battle with 15.3

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Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 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)
GI Jane / Sprawl Jump (Floater Skill)
Weighted Jump Rope (Floater Skill)

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 – Press, Rope Climb & Kettlebell Swing Series

Clinic WOD – Complete Three Rounds:

Run 400 Meters
21 Kettlebell Swings
12 Hand Release Burpees
6 Pull-ups

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

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