MONDAY 140303

Hang Squat Clean 5-3-1 Repetitions.

Rest as needed then,

For time:
Pull-ups (See Note Below)
Hang Squat Clean, 50 repetitions
Pull-ups (See Note Below)

Note: Make the opening set of 5,3,1 Hang Squat Clean repetitions all RM (Repetition Max) efforts. Who can Hang Squat Clean their bodyweight? Barbell weight on the Hang Squat Clean for the metabolic workout is up to 95lb. for men and 65lb. for women. For the Pull-up: Athletes choosing a Kipping Pull-up complete 25 repetitions, Athletes choosing a strict Pull-up complete 15 repetitions, and Athletes choosing an L-Pull-up complete 10 repetitions. Make your choice on what would be most challenging yet accomplishable for you.

Olympic Lifting Seminar with Coach Jeff

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Video Highlight of the Olympic Lifting Seminar at CrossFit Amundson on March 1, 2014 with Coach Jeff Butler. [video]

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Please note there is both Krav Maga and Yoga tonight. We highly recommend attendance in our CrossFit Amundson Yoga and Mobility Program. These classes are Monday and Thursday evenings from 6:00 to 7:00 PM and are free to CrossFit Amundson Athletes.

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The CrossFit Amundson 2014 CrossFit Games Open roster has been updated. Congratulations and good luck to all of the Athletes competing: Aaron Haifley, Adam Lowry, Alex Spencer, Andrew Weybright, Areli Pina, Brandon Harlander, Brett Freliche, Carianne Skinner, Carly Teller, CJ Powell, Corey Demers, Danielle Ballensky, Eddie Rhee-Pizano, Greg Amundson, James LaNier, Jenna Langseth, Jonathan Glancy, Katherine Weybright, Lee Bowden, Lily Webber, Lindsey Locke, Molly Cowell, Naomi Silva, Peter Hansen, Ryan Monahan, Tobias Aguirre and Zach Reed.

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