11 October 2017

WEDNESDAY 171011

From “The CAMP” (CrossFit Amundson Maximum Performance)

Power Clean, 5,3,1,1,1 Repetitions (Establish Working 1RM)

Determine 70% of 1 Repetition Max then,

As Many Rounds As Possible in 5:00 of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Rest 5:00 then,

As Many Rounds As Possible in 3:00 of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Rest 3:00 then,

Complete One Round For Time of,

3 Power Cleans (70% of 1RM)
15 Hand Release Push-ups
30 Squats

Note: Todays workout is an “old school” original CAMP workout from 2012 and is based on the famous Hero WOD “Chief”. The equal work-to-rest interval encourages maximum speed, power and endurance through the triplet of skills. Notice todays CAMP session is using a percentage of your 1RM for the weightlifting station. Compare todays effort to October 18, 2016.

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Wednesday Special Programs

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

Krav Maga Yellow Belt (5:30 PM – 6:15 PM at Krav Maga)

Krav Maga Orange Belt (6:30 PM – 7:15 PM at Krav Maga)

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