Complete Four Times for Total Rounds and Repetitions:
As Many Rounds As Possible (AMRAP) in 3:00 of,
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions
Note: This workout is based on the Hero Workout “DT”. We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 135lb. and women 95lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Our advanced Athletes should set a goal of two full rounds every AMRAP for a total of 8 rounds. Rest up to 3:00 between each AMRAP.
Stillness – A Warrior Quality
In the photograph above, Justin, Chris and Roberto, all avid practitioners of CrossFit Amundson Warrior Yoga, find stillness in the middle of a challenging workout. Awareness of body and breath at all times is an advanced quality of a Warrior. Tonight at our 6:00 PM Warrior Body Zen Mind Yoga class, Greg Amundson and Bailey Feeney will be teaching the “Archers Breath” and “Fighting Warrior” breath. Be sure to attend this awesome class!
CrossFit Clinic (7:00 PM – 8:00 PM at Krav Maga)
We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.
Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb
Tabata Medicine Ball Clean and Hand Release Push-up
5 Rope Climbs or Rope Pulls (Using most challenging technique available)
Endurance Workout (Meet at 1:30 at Headquarters)
2 x 800 Meter Repeats
3 x Big Blue Hill Sprints
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)
One Minute “On” followed by One Minute “Off” at the following stations:
Assault Bike (Maximum Calories)
Tire Pull – Rope Climb’s
Medicine Ball Clean
Hand Release Push-up
Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Greg Amundson and Bailey Feeney. Tonights class will also focus on the “Fighting Warrior” and “Archers Breath” techniques.
Olympic Lifting (7:00 PM – 8:00 PM at Headquarters)