West LA CrossFit WOD: Saturday 8/2/14

Screen Shot 2014-08-01 at 7.23.37 PM8am Lifting Session
Bench Press
5-5-3-3-2-1-1…
Loads-55-65-70-80-85-90-95+%
Then “Baby Benelli”

9:30 CrossFit
“Baby Benelli”
AMRAP 12 mins of:
5 Power Cleans
7 Burpees
9 Toes to Bar

10:30 CrossFit Elements
Review and/or learn Power Clean
then
AMRAP 9 mins of:
5 Power Cleans
5 Burpees
5 Toes to L

Krav Maga Curriculum: Friday 08/01/14

LEVEL 1

  • Elbows & Hammerfists
  • Knees
  • Headlock from Behind

LEVEL 2

  • Defensive Front Kick with Approach
  • Fall Breaks (Back/Side)
  • Transition Kick

LEVEL 3

  • Review: Choke from Behind with Push
  • Review: Knees
  • Drills & Review
  • Stick Attacks (Overhead Swing)

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: Friday 8/1/14

10580099_601385413307328_6220699263551118841_nTake 15 mins to build up to a heavy 3 rep Back Squat
then
“Ionic Amplifier”
21-15-19 reps for time of:
Back Squat (135/95lbs)
HSPUs
Must take bar from the floor
Time cap of 10 mins

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

Krav Maga Curriculum: Thursday 07/31/14

LEVEL 1

  • Review: Straight Punches, Front Kicks
  • Heel Strikes
  • Knees
  • Choke from the Front (1-Hand)

LEVEL 2

  • Review: Striking targets behind defender
  • Striking Drills (Target Acquisition)
  • Choke Review
  • Headlock from Behind (Bar Arm; Carotid)
  • Snap Downs

LEVEL 3

  • Thai Pads
  • Heel Kick
  • Slap Kick (Inside, Outside)
  • High Front Kick
  • Lots of New Combinations!
  • Sparring Drills

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

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