SEALFIT Strength Mash-up
Every Two Minutes for Twenty Minutes (10 Rounds)
Power Clean, 1 Repetition
Hang Squat Clean, 1 Repetition
Front Rack Alternating Lunge, 4 Repetitions (2 Each Leg)
Push Jerk, 4 Repetitions
Note: This is a complex favored at SEAFIT, and it’s a good one! Keep the weight in hand the entire set – dropping the bar early constitutes a foul. Add weight each set, or maintain a challenging load for all ten rounds. If you tackled this complex on September 8, and September 22. Try to add 5lb. to each set.
Ron & Nancy – 3 Years of CrossFit and Krav Maga Training!
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
Sledge Hammer Strikes
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.
Satvana (6:00 PM – 7:15 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)