TUESDAY 150526

Strict Pull-up Progression: 8,7,6,5,5

Skill Development: USAW Power Clean Progressions. Today we add the Strength Component to the Progression in the form of a Front Squat.

Complete Five Sets – Start with Barbell and add weight as necessary:

Power Clean from Power Position, 3 Repetition (3rd Rep add Front Squat)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (2nd Rep add Front Squat)
Power Clean from Floor, 1 Repetitions (Add Front Squat)

Workout Of The Day (WOD)

Complete For Time:

15 Power Cleans
100 Double Unders or 200 Weighted Jumps
15 Power Cleans
100 Double Unders or 200 Weighted Jumps

Note: On the Skill Progression, recommended weight is between 35lb. and 95lb. for both men and women. Prescribed weight on the WOD is 135lb. for men and 95lb. for women. This workout is a slight variation of Saturday’s Advanced Class and the progressions are from the United States Association of Weightlifting. Compare today’s Progression and WOD to Monday, May 11, 2015.

DelphineAOW

Delphine is Athlete Of The Week

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Congratulations to Delphine who was recognized as Athlete Of The Week at CrossFit Amundson. The most amazing quality of Delphine is her ability to “Hold Her Own” with the big guns in the gym. If you look closely at most of the group photographs, you’ll see several big guys, and Delphine! Delphine is extremely respected in the gym for her determination, perseverance, work-ethic and athletic capacity. Delphine has worked extremely hard on her Double Under technique, and is able to consistently string 35 Double Under’s in a row during workouts. Delphine also has incredible good gymnastic technique, especially with her Kipping Pull-up. No matter how challenging the workout, Delphine always has a smile on her face, and a kind word for her training partners. Keep up the inspiring work Delphine!

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Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 20 Calories
Wall Ball, 15 Repetitions (20lb. / 14lb.)
10 Pull-ups or Ring Rows

Rest up to 2:00 between rounds.

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Today’s EWOD will be an outdoor run at Big Bertha and/or Famous Wood Stairs. 

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

Partner Workout Tuesday!

In Teams of 2 with 1 Partner Working At A Time:

Run 200 Meters (or 150 Jump Ropes)
21 Kettlebell Swings (35lb. / 25lb.)
12 Burpees

Note: Complete 8 rounds as a Team. One partner will “Tag” the other after the completion of 1 round. Each partner completes 4 rounds. This is a great workout!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

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

Week 4 – Press Series

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

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