THURSDAY 160324

Split or Push Jerk 10, 7, 5, 3 Repetitions (With Tempo Training Decent)

Rest as needed then one “Sprint Round” of,

One a 3:00 Running Clock,
Run 400 Meters
As Many Repetitions As Possible of Shoulder to Overhead (95lb. / 65lb.)

Note: On the Push Jerk or Split Jerk, from the start position off the rack, use the speed and power of the hip to Jerk the weight to the top of the skill. Hold the top position for 1 second, then descend over a 3 second count back to the rack (shoulder rack). Touch the barbell to the shoulder, and repeat for the required number of repetitions. This combination of Olympic lifting for the accent and traditional resistance and strength training for the eccentric phase of the skill is awesome.

Scott

Scot – Welcome to the Coaching Team!

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CrossFit Amundson is pleased to recognize Scot as one of our teams newest Coaches. Scott recently completed our Internship Program and will start teaching classes next week. Scott brings a wealth of passion, knowledge and experience to our team. Congratulations Scot!

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Thursday Special Programs

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Running Cindy”

Complete Three Rounds for Time:

Run 400 Meters
Then 5 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Krav Maga (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Warrior Yoga 75 (6:15 PM – 7:30 PM at Satvana Yoga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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