THURSDAY 141113

4 minutes to complete:
400 Meter Run
Deadlift, maximum repetitions

Rest as needed then,

Then, 4 minutes to complete:
400 Meter Run
Power Clean, maximum repetitions

Rest as needed then,

Then, 4 minutes to complete:
400 Meter Run
Shoulder to Overhead, Maximum Repetitions

Note: Prescribed weight for men on the Deadlift is 225lb., the Power Clean is 135lb., and the Shoulder to Overhead is 95lb. For women, Deadlift weight is 135lb., the Power Clean is 85lb. and the Shoulder to Overhead is 65lb. Lighter weight is always an option! The Push Press and Push Jerk techniques will be reviewed in each class. The goal is to average a 1:45 average 400 meter run time, leaving a composed 2:00 on the Barbell stations.

WaterWOD Brief

WaterWOD by CrossFit Amundson

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Thursday Special Programs 

CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

This week is two of the Clinic and focuses on the Deadlift series.

Clinic WOD

As Many Rounds As Possible in 7:00 of:

Deadlift, 5 Repetitions
10 Lateral Bar Over Burpees

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)

One Minute “On” followed by One Minute “Off” at the following stations:

Aerodyne Bike (Maximum Calories)
Ball Slam
Medicine Ball Clean
Strict Kettlebell or Dumbbell Shoulder Press
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

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

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Bailey Feeney.

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Whiteboard Lecture with Greg Amundson on Developing Our Strengths [video]

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