MONDAY 151005

Back Squat 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Technique)

Rest as needed then,

Every Minute On The Minute For 16 Minutes (EMOM)
Even Minutes: 30 Double Unders
Odd Minutes: 15 Kettlebell Swings (53lb. / 35lb.)

Note: On the Back Squat, we will be utilizing the “Super Slow Technique.” From the start position, descend to the bottom position on a 5 second count. Hold the bottom position for 3 seconds, and then as rapidly as possible, explode to the top position. At the top position, take one full breath, and repeat the required number of repetitions. Check your fitness journals and add 5lb. to each set from August 18, 2015, August 24, 2015 , September 1, 2015, September 17, 2015, or September 22, 2015.

JacobAOW

Jacob is Athlete Of The Week

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Congratulations to Jacob on being recognized as Athlete Of The Week at CrossFit Amundson. Jacob is part of the CrossFit Amundson CAMP Team (CrossFit Amundson Maximum Performance) of high-level Brazilian Jiu Jitsu fighters. In preparation for the recent Santa Cruz Pro Brazilian Jiu Jitsu Tournament, Jacob had been trying up to three times a day, including multiple session of sparring practice, coupled with CAMP workouts. All of Jacob’s hard work and dedication paid off, with Jacob winning First Place in the Blue Belt Division. The Santa Cruz Pro was the first professional Jiu Jitsu Tournament held in Santa Cruz, and a very important competition win for Jacob’s career in Jiu Jitsu. Congratulations Jacob on all your hard work, both inside and outside the gym. Osssssss.

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The Complete Warrior Yoga Practice [video]

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be our HQ session with modifications as needed, utilizing both Dumbbells and Medicine Balls.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our CAMP workout will be our HQ session with modifications as needed.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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