TUESDAY 120703 

Today we are going to take a bit of a break from the metabolic punch of the timed workouts.

Spend 15 minutes practicing your overhead squat. Make these beautiful. Major points of performance are driving from the heel, tracking the knee over the feet, maintaining the lumbar curve and keeping the barbell over the heel. Start with light weight and gain confidence in the movement.


Work up to a 1RM (1 Rep Max) overhead squat. Jerk the weight either from the chest or behind the neck. However, drop the weight after the completion of each attempt, and then clean and rack the weight. No returns behind the neck or to the front rack.

David Millar, Rory McKernan, Greg Amundson and Jordan Gravatt on opening day at CrossFit Amundson.


On July 1, 2012, CrossFit All-Star Athletes David, Rory and Jordan joined Greg Amundson at CrossFit Amundson for an old-school “Throw-Down!” The WOD consisted of 1:00 on / 1:00 off of 10 repetition clean and jerk. The WOD was followed by a cup of coffee from our neighbors at Coffeetopia and a jump in the ocean! (Standard operating procedure at CrossFit Amundson.)