100 Double Under’s or 200 Weighted Jump’s “Buy In”
Complete Three Rounds:
Run 400 Meters
21 Kettlebell Swings
12 Hang Power Cleans
100 Double Under’s or 200 Weighted Jump’s “Buy Out”
Note: Today’s workout comes from a recent workshop instructed by Greg Amundson at El Cajon Police Department. This workout was created by ECPD SWAT Operator Jake Cutter and Greg. Men’s prescribed weight is 53lb. Kettlebell and 95lb. Barbell. Women’s weight is 35lb. Kettlebell and 65lb. Barbell. This is a grip intensive workout!
Nate Jackson – Welcome To The Team!
Nate Jackson is one of the most respected Personal Trainers in Santa Cruz County. Nate is highly sought after for his sincere ability to motivate, encourage and inspire his Athletes. Nate is also a top-level Athlete with a background in Football and NCAA Strength and Conditioning. Nate recently joined the Team of Coaches at CrossFit Amundson as a Private Training Consultant. Nate is available for Private and Semi-Private training. You’ll also see Nate in the gym throwing down on the workouts in the 10:00 AM and 12:00 PM Class Times. Be sure to introduce yourself to Nate and welcome him to the family!
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
1:00 at 60 – 70 RPM on the Assault Bike immediately followed by,
30 Goblet Squats
25 Hand Release Push-ups
20 Alternating Box Steps or Hurdle Jumps
15 Parellel Bar Dips
5 Modified Rope Climbs
Complete 2 to 3 Rounds
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)