CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide. Our program delivers a fitness that is, by design, broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist. The CrossFit program is designed for universal scalability making it the perfect application for any committed individual regardless of experience. We’ve used our same routines for elderly individuals with heart disease and cage fighters one month out from televised bouts. We scale load and intensity; we don’t change programs. The needs of Olympic athletes and our grandparents differ by degree not kind. Our terrorist hunters, skiers, mountain bike riders and housewives have found their best fitness from the same regimen. Thousands of athletes worldwide have followed our workouts posted daily on this site and distinguished themselves in combat, the streets, the ring, stadiums, gyms and homes.

Monday, July 2, 2012

07.03.12 WOD

Remember toes up, heels down, knees out, midline tight, chest up, head neutral and breath.

Strength: 
High bar back squat (HBBS)
3 reps every minute on the minute for 10 minutes.
Start at 75% of your 1RM and more up by 5# incumbents every minute till you finish or you fail.

WOD:
100 Hang squat cleans 65/45
Do as many reps as you can in 1 minute, at the 1 minute mark do 5 burpees.
Repeat this in till you have reached 100 hang squat cleans. Make sure you don't lose count.

20 minute cap time.
Posted by NSX Admin at 11:32 PM

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