THURSDAY 150122

Wendler Strength Series for Shoulder Press (Week 2)

Rest as needed then,

As Many Rounds As Possible In 5:00

15 Lateral Bar Over Burpees
10 Deadlifts
5 Chest to Bar Pull-ups

Note: Complete Three Rounds of this Triplet resting up to 5:00 between rounds. Men’s prescribed weight is 185lb. and women’s weight is 115lb.

Aaron : Chris

Seated Mediation (Chris) and Supine Mediation (Aaron) – CrossFit style!

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Thursday Special Programs

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

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This is week three of the Clinic and focuses on the Clean series.

Clinic WOD:

Complete Three Rounds of Maximum Repetition Strict-Pull-up

Rest as needed then,

As Many Rounds As Possible in 10:00 of:

21 Hang Power Cleans
15 Squats
9 Parallel Bar Push-ups

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

Strength Development:

Tire Flips, 5 to 7 repetitions

Conditioning:

Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Parallel Bar Dips
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat

Compare todays effort to last Monday. Try for one more repetition at each station!

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow.

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