FRIDAY 180824

Squat Clean, 5,3,1,1,1 Repetitions (Establish Working 1RM Load)

Rest as needed then,

Five Rounds for Time:

Squat Clean, 5 Repetitions (at HQ – 70% of 1RM)
Sprint 100 Meters
15 Toes to Bar (at Krav Maga)
Sprint 100 Meters

Note: On todays session, Athletes will work at a 70% threshold of their 1 Repetition Maximum lift on the Squat Clean. Todays session is intended to “mash-up” a heavy Barbell movement, with a sprint and consecutive based gymnastic repetition scheme. Compare today’s effort to April 11, 2017, and March 28, 2018.


Friday Special Programs 

8:00AM – 9:00 AM – CrossFit Amundson Strength and Olympic Lifting Training


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