WEDNESDAY 140305

Accumulate a total of 5 Rope Climbs

Rest as needed then,

For time:
25 Dips
Power Clean, 50 repetitions
25 Dips

Note: Notice the theme this month: Following the CrossFit Amundson Olympic Lifting Seminar on March 1, 2014, and with the addition of our new Tuesday night 7:00 – 8:00PM Olympic Lifting Class, we are focusing our efforts this month on the various applications of the Clean. The Clean (to include Power Clean, Hang Power Clean, Full Clean, Hang Squat Clean) builds tremendous speed, power, explosiveness and strength. The combination of the Clean with gymnastic movements provides an opportunity to develop control and awareness of our body and an external object in space and time. On todays workout, Advanced Athletes should strive for a Ring Dip. Athletes not able to complete 3 consecutive unassisted dips may use bands or complete Push-ups. For the Rope Climb, Advanced Athletes should strive for No-Leg L-Sit climbs.

Sunday Throwdown and BBQ

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Every Sunday during the CrossFit Games Open, CrossFit Amundson is hosting an in-house Throwdown and free BBQ social at our Headquarters gym. The event takes place from 12:00 to 2:00 PM. The gym will be supplying the beer and meat, we ask Athletes attending the event to bring a small side dish to share.

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Coach Katherine Weybright on the 3 Position Power Clean drill. This video was filmed during the CrossFit Amundson Olympic Lifting Seminar with Coach Jeff Butler. [video]

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