MONDAY 151109

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

30 Double Unders (Or 60 Weighted Jumps)
9 Power Cleans (135lb. / 95lb.)
6 Chest to Bar Pull-ups

Rest up to 5:00 then,

As Many Rounds As Possible in 3:00 of,

30 Double Unders (Or 60 Weighted Jumps)
9 Power Cleans (135lb. / 95lb.)
6 Chest to Bar Pull-ups

Rest up to 3:00 then,

One Round For Time Of,

30 Double Unders (Or 60 Weighted Jumps)
9 Power Cleans (135lb. / 95lb.)
6 Chest to Bar Pull-ups

NicoleAOW

Nicole is Athlete Of The Week

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Congratulations to Nicole Brown who was recognized as Athlete Of The Week at CrossFit Amundson. Nicole is a source of great inspiration to everyone who knows her. Her faith and positive mental attitude in the face of great adversity is an awesome example for everyone in our gym. Nicole has been training extremely hard in her physical rehabilitation, and has been supplementing additional CrossFit style training with Bronson Wilcox. Nicole has exceeded the rate of recovery originally diagnosed for her, and continues to grow stronger on a daily basis. Congratulations Nicole on all your success – we love you and are keeping you in our prayers on a daily basis.

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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, utilizing both Dumbbells and Medicine Balls.

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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