FRIDAY 150515

Strict Pull-up Progression: 6,5,4,4,3

Rest as needed then,

Skill Development: USAW Power Clean Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary:

Power Clean from Power Position, 3 Repetitions
Power Clean from Above Knee (2 Second Pause) 2 Repetitions
Power Clean from Floor, 1 Repetition

Rest as needed then,

Workout Of The Day (WOD)

Complete Three Rounds For Time:

Run 400 Meters
15 Power Cleans (135lb. / 95lb.)
20 Hand Release Push-ups

Note: The USAW Power Clean progression is the same from Monday. Today’s goal is to challenge the weight selection and hold the Above Knee position 2 seconds each set. Blast through the main WOD with a goal of sub-10:00 for completion. This has been a great week of training!

Corey

Captain Corey – A true Warrior and Leader!

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Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

WaterWOD (10:00 AM – 11:00 AM – Meet at HQ)

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Coaches Corner” – The Beggar and the Stranger

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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.

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