TUESDAY 150818

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

Rest as needed then,

Three Rounds for Time:

50 Squats
20 Push Jerks (95lb. / 65lb.)

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. This is extremely challenging, and light weight (65lb. to 95lb.) is recommended. Today’s metabolic conditioning program comes from our good friends at SEALFIT.  How many people can RX todays metabolic workout in 6:00 or less?

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Team Musha Shugya – 15AUGUST2015

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Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP session will be our HQ programming today.

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Note: Todays EWOD will be an ocean swim and sand run. 

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

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

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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