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 Repetition (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. Compare today’s lifts and weight to May 16, 2016.
Adam is Athlete Of The Week!
Congratulations to Adam who was recognized as Athlete Of The Week at CrossFit Amundson. Adam joined our gym without any formal CrossFit or Yoga experience. However, within a few short weeks, Adam had completely immersed himself in the gym, and the results started to immediately become apparent. Adam has gained immense strength, endurance, and most notably, amazing functional mobility. A student of technique, Adam is diligent about adhering to range of motion and performance standards, which has significantly increased his overall work capacity. When Adam is not crushing workouts at the gym, he is keeping our community safe by serving as a Deputy Sheriff. Adam is an extremely respected Field Training Officer (FTO) who uses his vast experience to educate and inspire the next generation of Law Enforcement Officers. Thank you Adam for being such a great part of our gym, and our community.
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)
Complete Three Rounds for Time:
Run 400 Meters
100 Weighted Jump Ropes (or 100 Double Unders)
15 Dumbbell or Kettlebell Thrusters (35lb. / 25lb.)
Krav Maga (6:00 PM – 7:00 PM at Krav Maga)