THURSDAY 161027
Power Clean, 5,3,1,1,1 Repetitions (Establish Working 1RM Load)
Rest as needed then,
As Many Rounds As Possible in 7:00 of,
9 Power Cleans (Use 70% of 1RM)
30 Squats
6 Chest to Bar Pull-ups
Rest up to 7:00 then,
As Many Rounds As Possible in 4:00 of,
9 Power Cleans (Use 70% of 1RM)
30 Squats
6 Chest to Bar Pull-ups
Note: This is a challenging session that requires concentration to move a barbell with up to 70% of your 1RM. For many Athletes, these will be single repetitions that should contrast with consecutive repetitions on the Double Unders and Pull-ups.
Austin – US Open Brazilian Jiu Jitsu Gold Medal!
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CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Note: Our 5PM class will be a Warrior Circuit with Greg. The 8AM class will be our HQ program.
Warrior Circuit with Greg:
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.
Satvana (6:00 PM – 7:15 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
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