MONDAY 160912

Wendler Strength Series for Front Squat (Week 1)

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 5:00 of,

30 Double Unders
10 Lateral Bar Over Burpees
5 Barbell Thrusters (95lb. / 65lb.)

Note: Today we are starting a 6 week cycle of the Front Squat utilizing the Wendler Strength Series, also known as “5, 3, 1”. The series begins with the calibration of your current 1 Repetition Max, and then progresses over 6 weeks working at incrementally increasing percentages of that number of the repetition scheme of 5, 3, 1. This is one of the most proven and reputable strength progression modules, and when combined with the strength benefits of the tempo training, is absolutely awesome.

img_7806

Kim is Athlete Of The Week!

_______________

Congratulations to Kim who was recognized as Athlete Of The Week at CrossFit Amundson. Kim is one of the most dedicated and driven Athletes from our “morning crew”, who has a special interest in the strength movements, in particular the Deadlift and Squat. Several months ago, Kim set a personal goal of achieving a 215lb. Back Squat, and through persistent training with Dorie, achieved her goal last Friday. In addition to her awesome strength, Kim also has the true warrior spirit in the more metabolic demanding workouts as well. When she’s not crushing workouts, she is encouraging others to achieve their own goals, and is a source of encouragement to everyone in the gym, including her husband Pete and two incredible daughters. Congratulations Kim on all your success, and keep up the amazing work!

_______________

Monday Special Programs

Light WOD (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at HQ)

Our LIGHT workout will be our HQ programming today with modifications as needed.

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)

_______________