Take 10:00 and establish a “Working 1RM” Power Clean,
Rest as needed then,
As Many Rounds As Possible in 5:00 of,
Power Clean, 3 Repetitions (70% of 1RM)
Squat, 30 Repetitions
Strict Pull-up, 7 Repetitions
Rest up to 5:00 and hit this session again!
Note: How many people can Rx’ todays session (ideally with Power Clean weight of more than 135lb. / 75lb.) and achieve four rounds?
Are you ready for a great challenge for a great cause? Join Coach for the 2019 Never Forget Relay to support our county’s first responders. This years race is open to “supporters of Law Enforcement” which is everyone who trains at CrossFit Amundson. If you’ve ever wanted to compete in a 5K or 10K now you can do both on the same day! Teams of 4 – each team member running two 5K legs of the race. If you’re interested design your team on the whiteboard at HQ. In addition to official prizes we will have some great gym prizes for everyone who participates. Any questions please check with Coach or Ryan.
Krav Maga Training Schedule
We are excited to announce all three days of Krav Maga this week at “All Levels”. Tuesday will focus primarily on combatives (ie. Bag Class), Wednesday will be weapons training, and Thursday will be conditioning and combatives.