9:30am and 12:30pm CrossFit All Levels
“Lay It Down”
Up ladder for 7 mins of:
3/3, 6/6, 9/9, 12/12… reps
Power Clean (95/65lbs)
Burpee bar over
10:30am CrossFit Elements
Review Front Squat and Push Press
Practice Thrusters then…
“Lay It Down” with Thrusters and Burpees
Complete as many rounds as possible in 20 minutes of:
60 second Handstand hold
60 second Squat hold w Bar on Back
30 second L-sit hold (rings/parallettes/boxes)
30 second Chin over bar hold
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm
In this weeks video, we go over one of the most common attacks, the straight punch. The goal is to get your hands up in front of your face and redirect the punch offline, instead of trying to stop or block the incoming attack. Once the punch has been redirected, proceed to throw counter strikes until the attacker is no longer a threat.
Then, go home safe!
The scenario that I teach in the video assumes a very good state of readiness, thus allowing us to throw a simultaneous counter attack to the body while the punch is coming at you. If you are a bit later, or less ‘ready’, you may have to forgo the initial strike, and just clear the hand and punch to the face after the redirection. As usual, the more aware that you are, the more ready you will be to defend anything that comes at you.
Ok, that’s all for now. Enjoy the video, and of course, do some Krav Maga today!
AJ Draven Twitter: @ajdraven
KMW Lead Instructor
WOD Times-6am, 7am, 12:15pm, 5pm, 6pm ADV, 8pm
10 Muscle Ups for time (bar or rings)
AMRAP 15 mins
5 Snatch (135/95)
10 Wall Ball Shots
30 Double Unders
WOD Times-6am, 7am, 12:15pm, 5pm, 6:30 *CFE @ SMC, 7pm, 8pm
*CrossFit Endurance meets Wednesday nights at SMC Track w Coach Juvie G. Get some!