FRIDAY 131108

From “The CAMP” (CrossFit Amundson Maximum Performance)

2 Rounds of Partner Walking Lunge Drill

Rest as needed then,

3:00 AMRAP (As Many Rounds As Possible) of,

7 Hang Power Cleans
7 Bar Over Burpees (Side to Side Jump)

Rest 3:00 then,

2:00 AMRAP of,

7 Hang Power Cleans
7 Bar Over Burpees (Side to Side Jump)

Rest 1:00 then,

One Round For Time of,

7 Hang Power Cleans
7 Bar Over Burpees (Side to Side Jump)

Note: Weight on the Power Clean is up to 135lb. for men and 95lb. for women. Weight selected must be a weight that can be performed with impeccable technique for 7 consecutive Power Cleans. We are looking for speed and explosiveness today. Walking Lunge Drill is a 50 foot (weighted optional) lunge followed by a 25 foot band resisted sprint.

Greg with Michael Margolin and Jon Pascal of Krav Maga Worldwide

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Reminder the Unbeatable Mind and Warrior Yoga Seminar with Coach Mark Divine is tomorrow from 1:00 PM to 3:00 PM at our Krav Maga location. If you have not yet signed up for this Seminar but would like to attend, please check with Greg Amundson.

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Join us tonight at Suda at 7:00 PM to celebrate a great week of training! Reminder the last two hours of the gym (6:00 – 8:00 PM) are open for Friday Night Fights and open gym.

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