MONDAY 161107

Wendler Strength Series for Front Squat (Week 3)

Rest as needed then,

One “Sprint Round” For Time:

Run 400 Meters
Deadlift, 30 Repetitions (185lb. / 105lb.)
20 Dumbbell Thrusters (35lb. / 15lb.)
10 Pull-ups

Note: Get ready for an old-school blaster! Today’s triplet is from Greg Amundson’s 2002 CrossFit HQ training journal, and was programmed by CrossFit founder “Coach” Glassman. Today is also the conclusion of the 6 week Wendler Front Squat progression. Our next progression will be utilizing the Shoulder Press.

monetaow

Monet is Athlete Of The Week!

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Congratulations to Monet who was recognized as Athlete Of The Week at CrossFit Amundson. From her very first workout, Monet has approach each training session with the “eye of the tiger” and a positive mental attitude. This woman has an incredible ability to quickly learn new skills, in particular the complex weightlifting skills we use in our gym. A solid athletic background rooted in collegiate Pole Vaulting, Monet is strong, fast and super determined to always be at her best. In addition to her physical capacity, Monet is always wearing a smile on her face, and is quick with a laugh, word of encouragement, and can-do attitude. Congratulations Monet on all your success and keep up the great work!

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Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our Light programming will be our HQ workout today.

1:00 PM – 4:00 PM (Open Gym at HQ location)

Krav Maga (Next Series begins November 14, 2016 at 6PM. Sign up at HQ!)

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