Back by popular demand …..
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, try to add 5lb. to each set.
Open Gym (1:00 PM – 4:00 PM )
CrossFit Light (8:00 AM – 9:00 AM at HQ / 5:00 PM – 6:00 PM at Krav Maga)
Four Individually Timed Sprint Rounds:
Assault Bike, 30 Calories (or 20 Calorie Row)
20 Kettlebell Swings
10 Toes to Bar
Note: Rest up to 3:00 needed between rounds to ensure maximum intensity during each sprint.
Satvana (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)