TUESDAY 150210

Power Snatch 5,3,1,1,1 Repetitions

Rest as needed then,

Complete Three Times:

As Many Rounds As Possible in 3:00 of,

30 Double Unders
15 Power Snatch (Ground to Overhead 75lb. / 55lb.)

Note: our AMRAP workout is a modified version of the infamous Workout 14.1 from the 2014 CrossFit Open. When performed as a 3:00 AMRAP, the potential for power and intensity is unparalleled. Advanced Athletes should set a goal to perform this workout Rx’d with 3 rounds successfully completed every 3:00. How many people can perform a total of 9:00 rounds of this workout, and also Power Snatch 3/4 of their bodyweight?

TuesdayWarriorBlog

Dedication to Service

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At CrossFit Amundson, it is common for a class to be comprised solely of modern day Warriors dedicated to public service. Last week, Cynthia (Trauma Doctor) Kendra (San Jose Police Sgt.) Bronson (Firefighter) and Jason (Fire Captain) were training partners during the Thursday 10:0 AM class. These Athletes know their physical and mental fitness is their greatest asset in a critical situation.

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Krav Maga Phase A and B Test Update

The Krav Maga Phase A Test is scheduled for Wednesday, February 25, 2015, from 6:15 PM to 8:15 PM. The Phase B Test is scheduled for Monday, March 2, 2015, from 6:15 PM to 8:15 PM. Test review and make-up classes are scheduled for February 21 and February 22 from 12:00 PM to 2:00 PM.

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Tuesday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds – rest as needed between rounds.

100 Weighted Jumps or 1:00 at 50 RPM on the Assault Bike
50 Squats
30 Push-ups
15 Band Pull’s – Modified Rope Climbs or Strict Pull-ups

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Week 1 – Deadlift & Clean Technique

Clinic WOD

As Many Rounds As Possible in 10:00 of,

9 Burpees
6 Deadlifts
3 Hang Power Cleans

CrossFit Olympic Lifting (8:00 PM – 9:00 PM at HQ – Open Lift Class)

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