MONDAY 150921

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Five 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,


Power Clean, 4 Repetitions (155lb. / 105lb.)
Double Under, 24 Repetitions (Or 50 Weighted Jump Ropes)
Pull-up, 10 Repetitions

Note: Our metabolic workout today was created by Greg Amundson’s good friend and old-school training partner Josh Everett. Josh created the “workout for a cause” when his son Luke was diagnosed with Autism. Josh specifically sought to support early diagnosis and treatment of Autism, raise funds for the Autism Tree Project Foundation in San Diego, and most importantly, turn a global spotlight on the measured and severe impact of Autism on families and individuals around the world. To learn more or donate to the cause visit Josh’s Website.


Lucy is Athlete Of The Week


Congratulations to Lucy who was recognized as Athlete Of The Week at CrossFit Amundson. Lucy joined our gym 7 weeks ago, and has since attended a CrossFit class nearly every day! When Lucy first joined the gym, she was unable to run a continuous mile. With her dedicated training and “I Can Do It!” mental-attitude, Lucy now runs 3 continual miles on a regular basis, and has a goal of completing the Disneyland Half Marathon in December this year. In the words of Coach Melany, “Lucy’s spirit is amazing. She is open to suggestions and really able to do the work, whatever it is, no matter how long it takes. She compliments everyone during and after their workouts. Her mindset is extremely positive and she loves making a new path for herself. Lucy continues to do CrossFit even when she travels for work! She is an inspiration and a joy!” Congratulations Lucy on all your success, and keep up the amazing work!


Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete 1:00 “On” at the following stations. No rest between stations.

Concept 2 Row (Maximum Calories)
Wallball (16lb. / 10lb. Maximum Repetitions)
Kettlebell Swing (35lb. / 25lb. Maximum Repetitions)
Ring Row (Maximum Repetitions)
Burpee (Maximum Repetitions)

Note: Keep a running total of your total repetitions. Complete 3 rounds, resting up to 3:00 between rounds.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light class will be HQ programming at HQ today with modifications as needed.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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


Facebook Comments