TUESDAY 140916

Hang Power Clean 5,3,1,1,1 Repetitions,

Rest as needed then,

As Many Rounds As Possible in 8:00 of,

30 Double Unders or 60 Weighted Jump Ropes
10 Dumbbell Power Snatch

Note: On the Hang Power Clean, work up to a heavy single, but not necessarily a Personal Record. The Dumbbell Power Snatch is a new skill and will be instructed in each class. This is an awesome technique for developing the pulling power of a successful Barbell Power Snatch. The 10 Dumbbell Power Snatches are alternating arms, for a total of 5 Left Handed and 5 Right Handed, each round. The Athlete can complete the repetitions in any order, alternating each repetition, completing all 5 on one arm at a time, etc. Men’s weight on the Dumbbell is up to 45lb. and women’s weight is up to 25lb. Can anyone achieve 6 or more rounds on this workout using the Double Under skill?


Bernie is back from Brazil!


Congratulations to Bernie on opening his CrossFit gym in Brazil called CrossFit Muriae. Bernie is an extremely talented Athlete and Coach, and we love his positive energy in the gym. Welcome back to Santa Cruz Bernie, now let’s go run Blue Ball Park!


Tuesday Special Events at CrossFit Amundson

1:30 PM – 2:30 PM – CrossFit Amundson Endurance WOD at Blue Ball Park

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga

7:00 PM – 8:00 PM – CrossFit Technique Class – Special Focus on Clean & Variations


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