MONDAY 160321

Every Minute On The Minute (EMOM) for 16:00,

Even Minutes: Front Squat, 5 Repetitions (70 % of 1RM Front Squat)
Odd Minutes: Box Jump, 10 Repetitions (Advanced Height 30′ / 24′)

Note: On todays “Mash-up”, Athletes will complete 8 rounds of each station. Focus on explosive yet controlled hip extension for both skills, with special emphasis on completely opening the hip before coming off the Box Jump. Front Squat weight starts from the ground and requires either a Power Clean or Squat Clean. Front Squat weight should be approximately 70 % of 1 Repetition Max Effort.

BrianAOW

Brain is Athlete Of The Week

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Congratulations to Brian who was recognized as Athlete Of The Week at CrossFit Amundson. Brian has been training extremely hard and has some big goals for 2016. The majority of Brian’s training sessions are personalized with Coach Nate, and the results have been astounding. Brian has extremely fluid and precise technique in the foundational weightlifting movements of the CrossFit program, and has also been improving his gymnastics and metabolic conditioning. With up to 3 private sessions a week and additional outdoor activities, Brian is becoming more “CrossFit” on a daily basis. When Brian is not training hard, he is serving hard! Brian works as a Firefighter in Santa Cruz County. Thank you Brian for being such an inspiration, and keep up the great work!

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Monday Special Programs

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)

As Many Rounds As Possible in 10:00 of,

50 Weighted Jump Ropes
15 Kettlebell Swings
12 Box Steps or Hurdle Jumps
9 Pull-ups

Rest up to 5:00 then,

As Many Rounds As Possible in 5:00 of,

50 Weighted Jump Ropes
15 Kettlebell Swings
12 Box Steps or Hurdle Jumps
9 Pull-ups

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

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