THURSDAY 150219

From “The CAMP” (CrossFit Amundson Maximum Performance)

Every Minute On The Minute (EMOM) for 10:00 complete,

Sumo Deadlift High-Pull, 5 Repetitions

Rest as needed then,

“Three Round Shakedown”

As Many Rounds As Possible in 5:00 of,

30 Double Unders (or 60 Weighted Jumps)
15 Kettlebell Swings
9 Hurdle Jumps

Rest as needed then,

As Many Rounds As Possible in 3:00 of,

30 Double Unders (or 60 Weighted Jumps)
15 Kettlebell Swings
9 Hurdle Jumps

Rest as needed then,

One Round for Time of,

30 Double Unders (or 60 Weighted Jumps)
15 Kettlebell Swings
9 Hurdle Jumps

Note: Todays workout is a super dynamic evolution from “The CAMP.” Starting with the Sumo Deadlift High-Pull, focus on explosive strength through a long range of motion. Also, pay special attention to the accuracy of the reset position. Find a challenging weight that requires concentration for successful completion of each repetition. Men’s Advanced weight selection is 135lb. and women’s 95lb. For the “Shakedown” workout, Kettlebell weight is up to 53lb. for men and 35lb. for women.

SaturdayAdvanced

Kevin – are you OK?

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Thursday Special Programs

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

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)

Complete up to 3 Rounds for Time:

100 Weighted Jumps – 300 Meter Run or 2:00 at 60 RPM Assault Bike
21 Russian Kettlebell Swings
15 Strict Band-Assisted Pull-ups
9 Goblet Squats

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

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

Week 3 – Press Series  (Press – Push Press and Jerk)

Clinic WOD

Three Rounds of Maximum Repetition Pull-up – then,

For Time:

200 Meter Run
25 Medicine Ball Clean and Jerks
25 Hand Release Push-ups
200 Meter Run
20 Medicine Ball Clean and Jerks
20 Hand Release Push-ups
200 Meter Run
15 Medicine Ball Clean and Jerks
15 Hand Release Push-ups

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