Split Jerk 5-5-3-3-3-1-1-1 repetitions,
Rest as needed then,
21,15,9 Repetitions of:
Ground to Overhead
Bar Facing Burpee
Note: We will begin each class with review of the Split Jerk technique. The goal is to work up to a new (or first time!) 1 Repetition Maximum Effort on this lift. A great milestone is a bodyweight Split Jerk. For the metabolic component of todays workout, Advanced males use up to 115lb. and women 85lb.
Steve Larson’s long walk
Friends, family and Athletes of CrossFit Amundson: Say hello to Steve Larson. Two months ago, Steve contacted Greg Amundson and asked for private training to help achieve his goal of becoming a Special Operator with the United States Air Force. The only problem was, Steve lived in San Diego near the Mexico border. Greg offered a three month scholarship for Steve, on the condition that Steve make his way to Santa Cruz. So the next day, Steve started walking! Steve is covering approximately thirty to forty five miles a day, and is transversing the coastline as much as possible. He even made a stop to visit a friend of CrossFit Amundson’s, the infamous Mark Divine and his team at SEALFIT. Steve is currently just over 300 miles away. Follow Steve’s adventures on the CrossFit Amundson Facebook page for updates.