WEDNESDAY 180221

Station Rotation at Krav Maga:

One Minute “On” Followed by Thirty Seconds “Off” at the Following Stations (1 Round)

Assault Bike
Concept2 Row
GHD Sit-up
Battle Ropes
Peg Board

Rest as needed then,

Threshold Mashup Training

As Many Repetitions As Possible in 1:00 of Double Under
Rest 1:00
As Many Repetitions As Possible in 1:00 of Dumbbell Snatch (50lb. / 25lb.)
Rest 1:00
As Many Repetitions As Possible in 1:00 of Toes to Bar

Rest 2:00 and determine your Threshold percentages below:

12:00 Running Clock (4 Rounds Each Station)
Minute One: Double Under (50% Threshold)
Minute Two: Snatch (50% Threshold)
Minute Three: Toes to Bar (50% Threshold)

Note: The technique on the Alternating Dumbbell Snatch will be reviewed in class. We anticipate this exercise, along with the double under and toes to bar, appearing in the CrossFit Open – time to practice!

Alyssa, what happened to Cori?

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Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)

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