MONDAY 151221

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 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

CrossFit Hero Workout “DT”

Five Rounds For Time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: Compare todays effort on “DT” to September 05, 2015. Todays weight selection should be approached in the following manner: Advanced Athletes (155lb. / 105lb.) Intermediate Athletes (135lb. / 95lb.) Beginning Athletes (95lb. / 65lb.) Regardless of weight section, focus on consecutive repetitions, and high attention to technique. There will be a 15:00 time cap on todays workout.

RaulAOW

Raul is Athlete Of The Week

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Congratulations and “Ossssssss” to Raul on being recognized as Athlete Of The Week at CrossFit Amundson. Raul is one of a select group of professional level Brazilian Jiu Jitsu fighters who participates in the invitation CAMP (CrossFit Amundson Maximum Performance) workouts and Warrior Yoga program. His conditioning, warrior spirit, dedication, mental toughness, victorious mindset and drive are respected by all who know him. A man of God, Raul is also a great leader and educator, and runs the Claudio Franca Jiu Jitsu school in Watsonville. Raul was recently awarded his Black Belt by Claudio, and has some big goals set for 2016. Raul, like Nathan “The Champion” Mendelsohn, is an Officially Sponsored CrossFit Amundson Competitive Athlete. Congratulations Raul on all your success!

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Monday Special Programs

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

Complete Three Rounds for Time:

100 Weighted Jump Ropes (or 50 Double Unders)
15 Kettlebell Swings (35lb. / 25lb.)
12 Burpees
9 Knees to Elbow

Krav Maga (6:00 PM – 7:00 PM at Krav Maga)
Note: Please bring a towel or personal yoga mat to Krav Maga! 

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