MONDAY 160919

Wendler Strength Series for Front Squat (Week 2)

Rest as needed then,

As Many Rounds As Possible (AMRAP) in 5:00 of,
30 Double Unders
10 Burpees
5 Hang Power Cleans (135lb. / 95lb.)
or,
5 Hang Power Snatch, (115lb. / 85lb.)

Rest 5:00 then,

As Many Rounds As Possible (AMRAP) in 3:00 of,
30 Double Unders
10 Burpees
5 Hang Power Cleans (135lb. / 95lb.)
or,
5 Hang Power Snatch, (115lb. / 85lb.)

Rest 3:00 then,

One Round For Time:
30 Double Unders
10 Burpees
5 Hang Power Cleans (135lb. / 95lb.)
or,
5 Hang Power Snatch, (115lb. / 85lb.)

Note: Today we are starting a 6 week cycle of the Front Squat utilizing the Wendler Strength Series, also known as “5, 3, 1”. The series begins with the calibration of your current 1 Repetition Max, and then progresses over 6 weeks working at incrementally increasing percentages of that number of the repetition scheme of 5, 3, 1. This is one of the most proven and reputable strength progression modules, and when combined with the strength benefits of the tempo training, is absolutely awesome.

mattaow

Matthew is Athlete Of The Week!

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Congratulations to Matthew who was recognized as Athlete Of The Week at CrossFit Amundson. Matthew has only been training at our gym for a little over 2 months, but the results have been astounding, both mentally and physically. Like clockwork, Matthew is at class every Monday, Wednesday and Friday at 10AM, where he pours his heart and soul into the workouts. The improvement in his conditioning is apparent each time he sets foot in the gym. Most recently, Matthew went from not being able to complete a Pull-up (with any amount of assistance) to completing 5 band-assisted, and each week the amount of assistance needed is decreasing. Due to his former years as a football player, Matthew’s knowledge and capacity in the Power Lifts is immense, and he possesses incredible strength. When Matthew’s not in the gym, you can find his smiling face in the produce section of New Leaf Market on 41st Avenue. Keep up the amazing work Matthew, everyone is cheering for your continued success. Ossssss.

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Monday Special Programs

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

As Many Rounds As Possible (AMRAP) in 5:00 of,
30 Double Unders
10 Burpees
15 Kettlebell Swings

Rest 5:00 then,

As Many Rounds As Possible (AMRAP) in 3:00 of,
30 Double Unders
10 Burpees
15 Kettlebell Swings

Rest 3:00 then,

One Round For Time:
30 Double Unders
10 Burpees
15 Kettlebell Swings

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

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