“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. Compare todays repetitions and weight to January 21, 2016.


Roberto – First Ring Muscle-up!


Wednesday Special Programs

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

Warrior Circuit #1

Complete One Minute “On” and One Minute “Off” At The Following Stations:

Assault Bike (Or Concept 2 Row – Maximum Calories)
Hurdle Jump (or Box Jump – Maximum Repetitions)
Slam Ball (or Wall Ball – Maximum Repetitions)
Rope Climb (or Strict Pull-up)
Peg Board (only at Krav Maga)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)


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