02 February 2015

MONDAY 150202

Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. / 10lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Pull-up

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Double Under

Note: For the EMOM, find a challenging weight that demands full concentration. Advanced Athletes should strive to connect the skills. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions.

 

Molly is Athlete Of The Week

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Congratulations to Molly who was recognized as Athlete Of The Week at CrossFit Amundson. Molly has been absolutely crushing the workouts, many times posting the highest scores in both the Men’s and Women’s divisions. On two consecutive occasions, Molly bested Greg Amundson’s score on workouts involving Double Unders. Molly is extremely strong both mentally and physically, and she is a great example of the benefits of practice, persistence and consistency. Congratulations Molly on all your success, and thank you for being such an inspiration to all of us!

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Monday Special Programs

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

Strength Development:

Tire Flips, 5 to 7 repetitions

Conditioning:

Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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