151026 ~ Hi-Five!

Congratulations to Coach Zach and Akari for completing the Mountain Equipment Co-Op 10k run!!  what a true test of how CrossFit prepares you for anything life can throw at you.....with minimum training......neither of them died!  :)  Great work boys!!! 

How about those 5RM PR''s last week????  I guess this Texas stuff works???

Strength:

Texas Week 7 Day 1:

Backsquat:

Every 90s x 11 min

3 @ 80% of your adjusted 1RM

Conditioning:

Hi 5!

5 Bar MU's (or C2B or Strict PU)

10 Power Cleans (155/115#)

15 Push Ups

4 Bar MU's

8 Power Cleans

12 Pushups

3 Bar MU's

6 Power Cleans

9 PU

2 Bar MU

4 Power Cleans

6 PU

1 Bar MU

2 Power Cleans

3 KBS

Cash Out:

12 min Dedicated Goat Work!

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