TUESDAY 141125

Workout Of The Day (WOD)

Take 5:00 to find your Three Repetition Max Hang Power Clean. With the 3RM weight, starting exactly at minute 6:00, perform As Many Front Squats As Possible in 1:00. Your score is the number of Front Squats multiplied by the Barbell Weight.

5:00 to find 3RM Hang Power Clean.
1:00 AMRAP on Front Squat from 3RM load

Rest as needed then,

On a 5:00 Running Clock Perform Two Rounds of the Following:

12 Deadlifts
12 Push-Jerks
9 Deadlifts
9 Push-Jerks
6 Deadlifts
6 Push-Jerks
3 Deadlifts
3 Push-Jerks

Note: On the Deadlift and Push-Jerk couplet, men’s prescribed weight is 115lb. for both lifts and for women, 75lb. On this workout, you have 5:00 to perform the required repetition scheme. Upon completion, rest the remainder of the 5:00. At the 5:00 minute mark, the entire workout repeats itself. If you do not complete the first round in 5:00, finish the required repetitions, but do not complete a second round. If you do not complete the required repetitions on the second round, stop at the completion of 5:00. Every repetition will count as a point for non-completed rounds. Today’s workout is in honor of our friend Bettina Dolinsek. Bettina is blind, yet despite what many would view as a limitation, Bettina sees as a challenge. Bettina has competed in three CrossFit competitions in the Rx’d division. She is a huge source of inspiration to Athletes from around the world. Greg Amundson will be at the whiteboard today sharing her remarkable story.

BettinaDolinsek

Bettina Dolinsek – A True Champion!

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Tuesday Special Programs

CrossFit Clinic (7:00 PM – 8:00 PM at Krav Maga)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Tire Flip

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

Rest as needed, then 5 Tire Flips

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

Strength Development:

Tire Pulls, 3 to 5 rounds

Conditioning:

30 Seconds of Weighted Jump-Ropes
30 Seconds Rest
30 Seconds of Russian Kettlebell Swing
30 Seconds Rest
30 Seconds Slam-Ball Front Squat
30 Seconds Rest
30 Seconds Band Pull’s
30 Seconds Rest

Note: The “Band Pull” will be taught in the gym today. Complete two to three rounds of this circuit.

Endurance Workout (Meet at 1:30 at Headquarters)

2 x 800 Meter Sand Repeats
5 x Stair Sprints

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

Olympic Lifting (7:00 PM – 8:00 PM at Headquarters)

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 and will be taught by Greg Amundson. Tonights class will also focus on the “Fighting Warrior” and “Archers Breath” techniques.

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