MONDAY 150302 

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:
Box Jump

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Swing (53lb. / 35lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Ring Dip – Bar Dip or Deficit Push-up

Note: The EMOM is a repeat from 150202 and 150217 and 050223. For the EMOM, try to add 5lb. to your Barbell and keep all repetitions consecutive. The most weight we’ve seen for all 10 rounds has been 175lb. 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. The EMOM followed by AMRAP sequence makes for an incredible session.

TobyAOW

Toby is Athlete Of The Week

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Congratulations to Toby on being recognized as Athlete of The Week at CrossFit Amundson. Toby truly embodies the holistic Athlete and pursuit of strength in mind, body and spirit. Toby was one of the first 20 Athletes to join our gym in July, 2012, and his progress has been astonishing. Toby pursues virtuosity in his practice of CrossFit, specifically in his dedication to learning the challenging Olympic lifts. In training, Toby has the eye of the tiger and puts forth the spirit of a warrior. Thank you Toby for being such a foundational Athlete at our gym, for leading by example, and for being such a great encouragement to our community.

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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:

50 – 80 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 B (Test Tonight from 6:15 PM – 8:00 PM at Krav Maga)

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