From “The CAMP” (CrossFit Amundson Maximum Performance)
5 Individually Timed Sprint Rounds of:
15 Calorie Row
15 Wall Ball Shots
Rest as needed then,
Tabata Dumbbell One-Handed Snatch (Every Repetition Counts)
Note: Wall Ball weight is up to 20lb. for men and 14lb. for women. Rest approximately three minutes between Sprint Rounds of Row and Wall Ball. The last time this workout was completed in our gym was July 27, 2014, and September 24, 2014, and it’s back by popular demand! The best score we’ve ever seen on this workout was accomplished by Coach Aaron (now residing in Australia) who completed all five rounds under .56 seconds. Now that is fast! For the Tabata Dumbbell Snatch, only one head of the Dumbbell is required to touch the ground at the bottom of the repetition. Alternate arms as often as needed, totaling both arms repetitions each round. Men’s weight is up to 35lb. and women’s weight 25lb. The Dumbbell Snatch is quickly becoming a new favorite speed and power development skill.
Greg Amundson with “The Team” from Scottsdale, AZ., SWAT
The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.
Good luck and safe travels to Greg Amundson who will be teaching the CrossFit Law Enforcement Seminar today and Saturday at the California Highway Patrol station in East Los Angeles. [video]