WEDNESDAY 120926

3 x 3 Power Clean (Go heavy!)

Rest 5:00 then,

Two individual sprint rounds on two minutes rest of:

500 meter Row
10 Power Cleans (135lb. / 95lb.)
15 Knees to Elbows

Notes: Work up to a 3RM load on the power clean. On the “sprint rounds” go as hard and fast as you can – it’s only one round at a time, so give it all you have and then some! Use the technique on the power clean we just learned from visiting Coach Kate Rawlings.

Petter Kirkeholmen with Greg Amundson

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We have two very special events coming up at CrossFit Amundson. Sunday, October 7, 2012, from 8:30 AM to 11:00 AM is Ladies Surf Day with Coach Jama at Capitola Beach. This will be a ladies only event with all expenses paid by the gym. Friday, October 19, 2012, from 6:30 AM to 8:30 AM is CrossFit Amundson Men’s WOD SUP Day with Greg Amundson. This will be a very challenging two mile open water WOD SUP from the Santa Cruz Harbor to the Santa Cruz Wharf. This will be a mens only event with all expenses paid by the gym. Please sign up for all of these awesome events at the gym.

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