TUESDAY 151222

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: 15 Kettlebell Swings (53lb. / 35lb.)
Odd Minutes: 15 Box Jumps (24′ / 20′)

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.


CAMP Ranking System – Launching in 2016


Tuesday Special Programs

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

Complete Two Rounds:

Concept 2 Row or Assault Bike (Maximum Calories)
Rest 1:00
Goblet Squat (35lb. / 25lb.)
Rest 1:00
GI Jane (or Burpee)
Rest 1:00
Wallball (20lb. / 14lb.)

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 – 8:30 PM at Krav Maga



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