FRIDAY 130906 

Dip Progression: 5,4,3,3,2 Strict Dips

Rest as needed then,

Shoulder Press 1-1-1-1-1 Repetitions
Push Press 3-3-3-3-3 Repetitions
Push Jerk 5-5-5-5-5 Repetitions

Note: The goal today is to find a 1RM weight for your Shoulder Press and then keep this weight for the remainder of the workout. As the repetitions increase, the demand on the technical skills of the Push Press and Push Jerk become increased. Congratulations to all of our amazing Athletes on three hard days of training. In particular, the effort, camaraderie and spirit the CrossFit Amundson Coaching Staff observed yesterday during “Hotshots 19” was incredible.

Mark Your Calendars!

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“Faced with what is right, to leave it undone shows a lack of courage.” – Confucius

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