THURSDAY 161027

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

Rest as needed then,

As Many Rounds As Possible in 7:00 of,

9 Power Cleans (Use 70% of 1RM)
30 Squats
6 Chest to Bar Pull-ups

Rest up to 7:00 then,

As Many Rounds As Possible in 4:00 of,

9 Power Cleans (Use 70% of 1RM)
30 Squats
6 Chest to Bar Pull-ups

Note: This is a challenging session that requires concentration to move a barbell with up to 70% of your 1RM. For many Athletes, these will be single repetitions that should contrast with consecutive repetitions on the Double Unders and Pull-ups.

austin

Austin – US Open Brazilian Jiu Jitsu Gold Medal!

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Thursday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Note: Our 5PM class will be a Warrior Circuit with Greg. The 8AM class will be our HQ program.

Warrior Circuit with Greg:

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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

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