On a 10:00 Running Clock (5 Rounds Each Station),
Minute One: 2 Pistols Each Leg and 20 Double Unders or 40 Single Jumps
Minute Two: Hang Power Clean, As Many Repetitions As Possible (95lb. / 55lb.)
Rest as needed then,
Take 5:00 and determine your 1RM Shoulder Press (Barbell Starts on Ground!)
Note: Todays session dates back to October 2003 at the original CrossFit gym. Odd minutes, athletes must achieve 4 Single Leg Squats (Pistols) and 20 Double’s or 40 Single jumps. Once complete, athletes can rest the remaining time until the start of the odd minute, when they will perform an AMRAP of Hang Power Clean. Your score at the end of the workout is the total number of Hang Power Cleans achieved. On the Shoulder Press session, the Barbell must start on the ground. After cleaning the bar, Athletes will press for maximum weight. No use of the hips or legs on the Press – it must be “strict!” Athletes who are not able to do the Single Leg Squat can “practice” the skill, or perform 10 traditional Squats.
“Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.” ~ Coach Greg Glassman
Good luck and safe travels to Coach who will be at New York Police Department for the next three days leading a series of lectures and workouts on the benefits of CrossFit for Law Enforcement Application.
Please note the Saturday 10AM Workout will be CANCELLED this week in support of the Santa Cruz County Affiliate Cup!