Hang Power Clean
Heavy Set of 3

15 Burpees
12 Deadlifts (155/105)
9 Hang Power Cleans (155/105)
6 Push Jerks (155/105)

Masters/Int: 115/85

“Skill Conditioning”
On the 2:00 x 5 Sets:
50′ Handstand Walk Practice
3 Hang Power Cleans

Set #1 – 65% of estimated 1RM Power Clean
Set #2 – 70%
Sets #3+4+5 – Build to a moderately heavy set of 3 for the day.

-Handstand walks: Practice is the focus here.
-The 50′ HS Walk distance can be controlled by time, using the first minute of each 2:00 window as time to practice.
-Cleans: Aim is to build to a moderately heavy, well executed triple on the hang power clean. Technique is the focus here.

-Handstand Walk
     Modify the distance
     1:00 of practice per interval
     Handstand hold practice or shoulder tap practice

“Trade your expectation for appreciation, and the world changes around you” – Tony Robbins

There will be a final cup of morning coffee for us.
There will be the last chance for us to listen to the radio.
And if we are lucky enough to have kids, there will be a last time we get to sit in traffic as we drive them to school.

As Tony Robbins quotes, if we can remove expectations from the norm, and replace them with a sense of gratitude, our entire world changes. We start to see the abundance in life again, versus it being blended into the background.

Upcoming classes and events…

=> CrossFit Open! CFA Friday Night Lights. Friday evenings at 6:30pm @ CrossFit Ambition. Oct 11th, Oct 18th, Oct 25th, Nov 1, & Nov 8th. If you are in the Open, come throw down in your team color or costume to match the weekly theme. If you aren’t in the Open, come cheer on your friends!

=> 2nd Annual CFA Beer Tour! HOLD THE DATE! Saturday November 16th. Details TBD.

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