MONDAY 160516

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three Sets – Start with Barbell and add weight as necessary: (Work Technique!)

Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

Every Two Minutes for 16:00 (8 Sets)

Power Clean, 1 Repetition
Front Squat, 1 Repetition
Shoulder to Overhead, 1 Repetition

Note: Over 8 sets, build to your maximum potential. Go as heavy as possible on all three lifts. Use the rest between sets to add weight to your barbell.

2016 Never Forget Relay Run

Mike is Athlete Of The Week

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Congratulations to Mike who was recognized as Athlete Of The Week at CrossFit Amundson. Mike is one of our “Military Athletes” who is using the CrossFit Amundson program to join an elite group of military warriors to keep our nation safe. Mike is a “Trifecta” Athlete who frequently attends upwards of three classes a day, including CrossFit, LIGHT, and Warrior Yoga. Mike’s spirit is the first thing you notice when you meet him: He is kind, focused, determined, and highly principled. Mike is also a great example of the military value of selfless service, and putting his teammates before himself. As an example, with less than 12 hours notice, Mike joined a relay race team for the Fallen Officers Memorial Relay Race, where he lead his team in the average mile time. Congratulations Mike on all your success, and thank you for your service!

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Good luck and safe travels to Greg Amundson who will be working with the Los Angeles Police Department Tactical and Firearms Unit this week during the LAPD HITT (Handgun Instructor for Tactics and Training) School.

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Monday Special Programs

Warrior Yoga 75 (9:00 AM – 10:15 AM at Satvana Yoga)

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

“Endurance LIGHT”

Complete Three Rounds for Time:

Run 800 Meters
100 Weighted Jump Ropes (or 100 Double Unders)
10 Dumbbell or Kettlebell Thrusters (35lb. / 25lb.)

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

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