Strict Pull-up Progression: 7,6,5,5,4

Rest as needed then,

“The Bear”

Five Individual Rounds for Maximum Final Weight:
Deadlift, 5 Repetitions
Hang Power Cleans, 3 Repetitions
Push Press, 1 Repetition

Note: Increase Barbell weight each round and use the same load for all three movements. Rest as needed between rounds. Over the course of 5 rounds, your goal is to find a weight that allows consecutive repetitions with all three movements. No rest between movements, and dropping the barbell before the final Push Press constitutes a “foul”. A great goal for men is 135lb. and women 95lb.


Saturday 11:30 Competitors Class – Fun When Done!


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
9 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
21 Pull-ups

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

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) – or Strict Pull-up

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 – and maybe round three!

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 – Clean and Push Press Series

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


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