TUESDAY 141028

Skill Of The Day: (SOD) Squat Clean Thruster

The Squat Clean Thruster is an advanced skill involving a full Squat Clean with a rapid acceleration of the hip from the bottom position, resulting in a Thruster. After practicing this new skill, we will “Pressure Test” our technique with an EMOM.

Every Minute On The Minute (EMOM) for 10:00

2 Squat Clean Thrusters (Go Heavy!)

Rest as needed then,

As Many Rounds As Possible in 5:00 of,

50 Double Unders or 100 Weighted Jumps
5 Hang Power Cleans
15 Hand Release Push-ups

Note: On the Squat Clean Thruster, each repetition is from the floor. Advanced male Athletes should set a goal of 135lb. and women 95lb. For the AMRAP, prescribed weight for men is 135lb. and women 95lb. Can anyone achieve 4 rounds on the ARMAP using the Double Under and Rx’d weight?



Areli is a beautiful example of virtuosity in action. Her sound technique allows Areli to lift gigantic amounts of weight and perform flawless gymnastic movements such as Pull-ups and Rope Climbs. In the photograph above, Areli displays a picture-perfect example of a single-arm Overhead Squat. Notice the weight overhead evenly divides her body along the frontal plane. Amanda, who tests for Phase B Krav Maga tomorrow night, offers Areli encouragement and ensures range of motion during the Affiliate Cup Competition.


Tuesday Special Events

1:30 PM – 2:30 PM – Endurance Workout

6:00 PM – 7:00 PM – Warrior Body Zen Mind Yoga


New Programs Menu

Check out our new and exciting Programs coming to CrossFit Amundson including the Barbell Club, CrossFit LIGHT, Women’s CrossFit and CrossFit Kids.