TUESDAY 150922

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: 10 Burpees
Odd Minutes: 5 Heavy Front Squats

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 from August 18, 2015, August 24, 2015 , September 1, 2015 or September 17, 2015. For the EMOM Front Squat, find a challenging weight that still allows consecutive repetitions. Weight is from the floor and will require a Power Clean or Squat Clean.

MollyBeto

Molly and Beto are Champions!

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Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be HQ programming today.

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

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Note: Todays EWOD will be at HQ. 

For Time:

Row 2,000 Meters
Run 1 Mile (Big Loop)
50 Burpees

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

Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.

Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Wall Ball
Burpee

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.

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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