TUESDAY 161018

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 SquatsRest 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.

gregleofortpierce

CrossFit LEO Application Seminar with Coach at St. Lucie SWAT Team, Florida

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Tuesday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light Workout will be the same programming as HQ, except the Power Clean with barbell will be subbed for either 20 Kettlebell Swings or 20 Medicine Ball Power Cleans each round.

Satvana  Please note Satvana is cancelled tonight due to Greg’s seminar in Florida.

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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