MONDAY 150323

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: 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

Or,

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

Power Snatch, 2 Repetitions
Overhead Squat, 1 Repetitions

Or,

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

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

Rest as needed then,

Complete Two Times:

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:
Hand Stand Push-up (or Handstand Hold – every second counts)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: Athletes with 1 to 4 months CrossFit experience should focus on Evolution 1. Intermediate and Advanced Athletes (6 months to 1 year CrossFit training) should challenge themselves with Evolution 2 or 3. Evolution 3 is intended to be very heavy. All Athletes should look for opportnities to string the techniques seamlessly together. 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.

Dorie AOW

 

Dorie is Athlete of The Week

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Congratulations to Dorie who was recognized as Athlete (and Coach!) Of The Week at CrossFit Amundson. Dorie has been training at CrossFit Amundson since our gym first opened and has always been the cheerful, loving, kind and encouraging woman that we know and love today. Dorie quickly made the transformation from Athlete to Coach, and her ability to educate and inspire Athletes in the methodology of CrossFit is inspiring to everyone. Dorie has been the lead instructor for the Fundamentals program since the inception of the concept in late 2012. In addition, Dorie runs the Santa Cruz Challenge CrossFit program at our gym with resounding success. Dorie is also an incredibly gifted competitive powerlifter, as the photograph above depicts: Dorie took 2nd place with a 290lb. Deadlift at the Iron Rose Challenge. Congratulations Dorie on all your success – we love you sister!

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Monday Special Programs

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters – 100 Jump Ropes or 90 seconds Assault Bike
30 Squats
20 Push-ups
Slam Ball – Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

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

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