MONDAY 171211

Back Squat, 5, 5, 5, 5, 5 Repetitions (Tempo Training – See Note Below)

Rest as needed then,

Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Double Under, 40 Repetitions (Or 60 Weighted Jumps)
Odd Minutes: Kettlebell Swing, 15 Repetitions (53lb. / 35lb.)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Advanced Athletes should consider “scaling up” the Kettlebell Weight or Repetitions. This is a great opportunity to “practice” your Double Under skill. The tempo for the Back Squat is 5 seconds down (eccentric phase) followed by an explosive and immediate return to the top position. Each set of 5 repetitions are “working sets” and should be conducted with a 10RM load not requiring a tempo.

Congratulations to Doctor Van Brunt on his Blue Belt!

_______________

Monday Special Programs

CrossFit Light (Our LIGHT workout is HQ programming today)

_________________

8 Spots Left! ~ KEYHOLDER OPEN GYM!

We have added “Keyholder Open Gym” for private use Open Gym hours exclusive to Keyholders. Keyholder requires a $29.00 monthly upgrade (or $50.00 per couple), signing a revised waiver and Keyholder agreement. Keyholder privilege is limited to 20 Athletes! For more information or to register please check with Greg Amundson or e-mail Info@CrossFitAmundson.com. Follow the LINK HERE for more information, or speak with Coach.

______________

Krav Maga Update

The next Krav Maga combined Orange Belt and Yellow Belt program will commence in January, 2018. The tentative schedule will be Wednesday’s from 6:15PM to 7PM, in addition to weekend seminars. The next series is ONLY OPEN to current Yellow and Orange belts and will focus primarily on weapon defense, including handgun, long-gun, stick, knife, and improvised offensive weapon. More information to follow or check with Coach.

_______________