TUESDAY 170711

Tempo Back Squat 5,5,5,5,5 Repetitions (5 Second Descent / Explode to Top)

Rest as needed then,

As Many Repetitions As Possible in 5:00 of,
Ground to Overhead via Full Squat (135lb. / 95lb.)

Note: On the Back Squat, focus on picture-perfect technique, and a super slow descent of 5 seconds, followed by an explosive return to the top position. The key for tempo training is to focus on the eccentric phase of the skill. A lighter weight may be necessary, although the strength gain will still be significant. For the AMRAP, athletes can either Squat Clean the load, or Power Clean, then pass through a full Front Squat. Overhead lifts can be a Thruster, or any combination of Shoulder to Overhead, once a full squat is achieved. How many athletes can achieve thirty of more Rx’ reps?

Hometown Crew following “Dallas 5” Hero WOD

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana Please note Satvana is cancelled this week while Coach is in New York

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

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Open Gym Announcement

Beginning in July, CrossFit Amundson transitioned to the “Keyholder Open Gym” from Saturday through Thursday. Community Open Gym will still be offered on Friday from 1PM to 4PM and Saturday from 12:30 PM to 2PM. Follow the link to learn more about this exclusive option for our Athletes.

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