THURSDAY 160121

“Super Set Strength Day”

Deadlift 10, 7, 5, 3 Repetitions (Tempo Training)
Strict Bar Dip 3,3,3,3,3 Repetitions (Add weight if appropriate)

Rest as needed then,

1 “Sprint Round” of:

On a 3:00 Running Clock,
400 Meter Run
Deadlift, Maximum Repetitions (use 75%, 100 % or 125% of Bodyweight)

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position.

YogaPath

Designed by Greg Amundson – the “Yoga Tree” at Satvana Yoga

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Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Note: Today our Light workout will be HQ programming with modifications as needed.

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

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 – 8:00 PM at Krav Maga)

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