WEDNESDAY 160727

As Many Rounds As Possible in 5:00 of,

Double Under, 50 Repetitions (or 100 Weighted Jumps)
15 Repetitions of: 1 Hang Squat Clean, 3 Push Jerks (75lb. / 55lb.)

Rest up to 5:00 then,

As Many Rounds As Possible in 3:00 of,

Double Under, 50 Repetitions (or 100 Weighted Jumps)
15 Repetitions of: 1 Hang Squat Clean, 3 Push Jerks (75lb. / 55lb.)

Rest up to 3:00 then,

One Round for Time of:
Double Under, 50 Repetitions (or 100 Weighted Jumps)
“Buster”, 15 Repetitions (1 Hang Squat Clean, 3 Push Jerks)

Note: In todays workout, a “Buster” is a combination of 1 Squat Clean followed by 3 Push Jerks. The Barbell weight on this skill is 75lb. for men and 55lb. for women.

NateCoach

Nate is a Champion!

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Wednesday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

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

Our Light workout will be our HQ Programming today with the use of Medicine Balls.

Endurance Workout (1:00 PM at HQ)

“Got Endurance”

Run Big Loop
50 Kettlebell Swings
40 Burpees
30 Wall Ball Shots
20 Pull-ups
10 Toes to Bar
Run Big Loop

Krav Maga (6:00 PM – 7:00 PM at Krav Maga – Open Gym Tonight)

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