WEDNESDAY 141105

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’s favorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. Compare todays effort to August 27, 2014.

OliftingSunday

Sunday Olympic Lifting

_______________

Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds:

100 Weighted Jump Ropes
20 Alternating Box Steps
20 Kettlebell Sumo Deadlift High-Pull

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

This week is Squat Week. We will continue to develop our technique in the Squat, Front Squat and Overhead Squat.

Clinic WOD

Barbell Front Squat, 21 Repetitions
9 Lateral Bar Over Burpees
Barbell Front Squat, 15 Repetitions
15 Lateral Bar Over Burpees
Barbell Front Squat, 9 Repetitions
21 Lateral bar Over Burpees

WaterWOD (10:00 AM – 11:00 AM at Simpkins Swim Center – Meet at HQ)

50 Meter Freestyle Repeats on 1:00 x 8 Rounds

Rest as needed then,

Complete Three Rounds For Time Of:

50 Meter Swim
30 Squats
15 Hand Release Push-ups

_______________

“A man has to learn that he cannot command things, but that he can command himself; that he cannot coerce the wills of others, but that he can mold and master his own will: and things serve him who serves Truth; people seek guidance of him who is master of himself.” – James Allen

_______________