Thruster 5,3,1,1,1 Repetitions. Use the Rack and Go Heavy!
Rest as needed then
Five Rounds Against a 1:00 Running Clock of,
Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible (AMRAP) of Thruster
Note: For the strength component, use a Rack and work towards a heavy 1 Repetition Max effort. The goal for men is bodyweight, and women 3/4 bodyweight. For the AMRAP component, prescribed weight is 95lb. barbell for men, and 65lb. barbell for women. Kettlebell weight is 53lb. for men and 35lb. for women. This workout rewards exceptional technique and timing. The last time this workout was performed in our gym was September 9, 2014 and April 10, 2015. Set a new record today!
On Monday, August 10, 2015, Greg Amundson and our gym were featured on the front page of the Santa Cruz Sentinel newspaper!
Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)
The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.