Krav Maga Curriculum: Saturday 12/20/14

LEVEL 1

  • Straight Punches
  • Elbows (Forward, Upward)
  • Front Kick
  • Choke from Front
  • Recognition Drills

LEVEL 2

  • Focus Mitt Combinations
  • Review: Inside Defenses, 360 Defenses
  • Inside Defenses with Counterattacks
  • 360 Defenses with Counterattacks

LEVEL 3

  • Focus Mitts
  • High Fall Break (Back)
  • Hairgrab, Behind or Opposite Side
  • Bearhug, Behind (lifting)

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

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West LA CrossFit WOD: Saturday 12/20/14

IMG_32368am Lifting Session and then some
3 Position Halting Snatch Deadlift – 3 count at all three positions (1 inch off the ground, knees, power position), then go back down in reverse order.  5 X 3 – build up 80 to 85% of full snatch weight
Pause Snatch – Starting from the power position, lower to below the knees, pause for a 5 count and then into a full snatch.
Singles – building weight to 75%  then  5 x 1 – at 75%
4 Rounds each for time of:
300m Row
6 Defecit HSPU (12/8″)
4 Muscle Ups

Rest 2 mins (or as close as possible)

9:30 CrossFit
“Switchstix”
Teams of 2 AMRAP in 20 mins:
10 DB Push Presses (35/20)
10 Kettlebell Swings (24/16)
10 Box Jumps (24/20)
Parters complete full rounds before switching.

10:30 CrossFit Elements
“Switchstix”

West LA CrossFit WOD: Friday 12/19/14

WOD
400 Meter Dummy Carry
4 Rounds of:
10 Deadlifts
10 Cleans
10 Push-Ups
finish with 400 Meter Dummy Carry

WOD Times-6am, 7am, 12:15pm, 5pm, 6pm

Krav Maga Curriculum: Friday 12/19/14

LEVEL 1

  • Hammerfist (Forward, Side)
  • Elbows
  • Knees
  • Turning into the Fight with Combatives
  • Choke from Behind
  • Drill Time!

LEVEL 2

  • Focus Mitt Combinations
  • Review: Inside Defenses, 360 Defenses
  • Inside Defenses with Counterattacks
  • 360 Defenses with Counterattacks

LEVEL 3

  • Review: All Level 1 Self-Defense
  • Focus Mitt Combinations
  • Hairgrab, Front (in place)
  • Hairgrab, Front (impending knee)
  • Hairgrab, Side/Behind
  • Single-Leg Takedown – Low Hyperextension

Please be sure to arrive on time and remember: Krav Maga top and
bottom is required in every class!

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