23 August 2019

FRIDAY 190823

Shoulder press 5-5-5-5-5 Repetitions (Achieve 1RM Press)
Push Press 3-3-3-3-3 Repetitions (Achieve 3RM Push Press)
Push Jerk 1-1-1-1-1 Repetitions (Achieve 1RM Push Jerk or Split Jerk)

Rest as needed then cash out with a 60 second, 45 second and 30 second Assault Bike effort

Note: It’s CrossFit strength day! Your goal is to achieve a new record in three lifts all in the same day! All lifts are from the Red Rack’s. On the cash out option, rest as needed for maximum intensity. Men should sustain an average RMP of 75 on all intervals and women 60 – 65.


NTOA SWAT Warriors (and brave souls!)


Fifty five attendees in the lecture and eight warriors for the workout! What? No gym? That’s OK – we have a parking lot! The workout with Coach was four rounds of 50 Squats, Run 400 meters, 30 Hand-Release Push-ups. Temperature in Orlando during the workout was 101 degrees in the shade – and the warrior next to Coach in the yellow shirt was from Alaska! Ossssss! Please keep Coach in your prayers he has 2 more lectures and SWAT team workouts to go!


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