WEDNESDAY 141217

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

Five Rounds Against a 1:00 Running Clock of,

Kettlebell Swing, 15 Repetitions
As Many Repetitions As Possible (AMRAP) of Barbell Thruster

Note: Be sure to watch the tutorial video on the Weighted Box Step-up technique. This skill is a new technique CrossFit Amundson is adding to our repertoire of challenging gymnastic based skills. Much like the benefits of the Weighted Lunge (Coach Mike Burgener’sfavorite skill for developing lower body strength!) the Weighted Box Step has the potential to develop extraordinary lower body strength and conditioning. For the AMRAP, rest up to three minutes between rounds. Prescribed barbell weight is up to 95lb. for men and 65lb. for women. Kettlebell weight is up to 53lb. for men and 35lb. for women. Compare today’s effort to August 27, 2014.

RobertoStronger

Roberto is a WaterWOD Champion!

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Wednesday Special Programs

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic WOD

As Many Rounds As Possible in 10:00 of:

Power Clean or Medicine Ball Clean, 5 Repetitions
10 Push-ups
15 Squats

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete up to 5 Rounds of this Circuit.

Assault Bike, 1:00 at 50 – 70 RPM

30 Squats
15 Hand Release Push-ups
5 Pull-ups or 10 Band Pull-Downs

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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21,15,9 Wall Ball, Pull-up and Ring Dip demonstration with Greg, Lee and Beto [video]

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