Today we are to learn and practice our powerclean. Spend fifteen minutes refining your technique. Then;

Powerclean 15 reps (who can move 100 % of their bodyweight?)
Tabata Squat (who can hold 18 + for all eight rounds?)
Powerclean 15 reps
Tabata Squat


1) What is the minimum number of squats in any twenty second interval?
2) What percentage of your weight did you powerclean?

Greg Amundson, Brook Ence, Jody Geare and David Millar inside the CrossFit Amundson Team Room.


Reminder to all CrossFit Amundson Santa Cruz Athletes! Bring your fitness journals to the gym for storage in the Team Room!


“The greatest stumbling block to high intensity training to productive training, is that it’s too hard for most people, and that’s why many gym members, even those who are serious about getting ‘better’, never really do. They won’t pay the price in terms of dealing with the emotional and physical discomfort, or with the ego bruising effect of using relatively light weights during the actual training periods. They also can’t take the heat from their peer group in the gym which says ‘That won’t work, Arnold didn’t do that’.”
Dr. Ken E. Leistner