WEDNESDAY 160629

Jerk, 5,3,1,1,1 Repetitions (Establish 1RM – Use a Rack)

Rest as needed and determine 50% of 1RM then,

Tabata Squat (20 Seconds “On” followed by 10 Seconds “Off” for 8 Rounds)
Rest 2 minutes and add rounds of Tabata Squats for Grand Total
Push Jerk, 50 Repetitions For Time (50% of 1RM)
Rest 2 minutes
For Time: Total Squats from Tabata Sequence

Note: Today’s workout is programmed with the “CrossFit HQ” old-school model. For the Tabata Squat, every repetition counts to encourage maximum repetitions on each round. For the final set of squats, Athletes will perform in one set (for time) the total number of squats they achieved during the Tabata sequence. For example, an Athlete that completed 20 Squats every 10 seconds would perform 160 Squats for time. This is a great training session!

Joonee' Pull-up

Jhonee’ – 8 consecutive Pull-ups!

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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)

Tabata Squat (20 Seconds “On” followed by 10 Seconds “Off” for 8 Rounds)
Rest 2 minutes and add rounds of Tabata Squats for Grand Total
Push-up, 100 Repetitions for Time
Rest 2 minutes
For Time: Total Squats from Tabata Sequence (see HQ programming note above.)

Endurance Workout Please note the EWOD is cancelled today. 

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

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