TUESDAY 151117

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 30 Double Unders
Odd Minutes: 10 Toes to Bar, or Toes to Rings, or Toes to Ceiling

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set.

NateChampion

Nate “The Champion” Mendelsohn wins GOLD!

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Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP Workout will be our HQ programming today.

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

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

Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.

Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Kettlebell Swing
Burpee or GI Jane

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.

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

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