MONDAY 150223

Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shot (20lb. / 12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Toes to Bar

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump (24 / 20 Inch Box)

Note: The EMOM and AMRAP is a repeat from 150202 and 150217. With the advent of the CrossFit Open, we encourage our Athletes to continue to refine their Box Jump, Wall Ball and Toes to Bar skills and conditioning. For the EMOM, try to add 5lb. to your Barbell and keep all repetitions consecutive. The most weight we’ve seen for all 10 rounds has been 175lb. Advanced Athletes should strive to connect the skills. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.

SandraAOW

Sandra is Athlete Of The Week

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Congratulations to Sandra who was recognized as Athlete Of The Week at CrossFit Amundson. Sandra in one of the most inspiring women at our gym. Her ability to push past the physical pain of a workout is legendary. She frequently posts the highest scores in the gym, and last week performed 41 consecutive Box Jumps in 1:00. The photograph above captures the spirit and heart of Sandra beautifully. She approaches each workout with the Warrior Spirit and heart of a Champion. Plus, Sandra is quick with a smile, and always encourages a positive and uplifting training environment. Congratulations Sandra on all your success!

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Monday Special Programs

Light WOD (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions

Conditioning:

Complete 1:00 “On” and 1:00 “Off” at the following stations:

40 – 60 RPM Aerodyne Bike
Hurdle Jump or Box Step
Slam Balls
Russian Kettlebell Swing
Weighted Jump Rope
Bosu Ball Squat

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

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)

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