THURSDAY 160929

From The CAMP (CrossFit Amundson Maximum Performance)

Complete Three Rounds – Rest 1:00 between rounds.

Minute One: Rope Climb (Use most challenging technique available)
Minute Two: Wall Ball Shots, (20lb. / 14lb.)
Minute Three: Toes to Bar
Minute Four: One Arm Kettlebell or Dumbbell Snatch (Alternate arms as needed)

Note: Todays workout operates in the “Fight Gone Bad” methodology, with every repetition counting as a “point.” Keep a running total of repetitions throughout the workout. For the Snatch, Advanced Athletes should use 45lb. Dumbbell or 53lb. Kettlebell for men, and 25lb. / 35lb. for women.

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Saturday Competitors Class

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New Tuesday & Thursday 1:00 PM Competitors Class

CrossFit Amundson will be adding a new Competitors Class to the weekly schedule this October on Tuesdays and Thursdays from 1:00 PM to 2:00 PM. This class will compliment the Saturday 11:30 AM Competitors class. Athletes interested in attending this class should be able to “Rx” all workouts at our gym, and have command of most of the advanced weightlifting and gymnastics skills, to include rope climbing, Muscle-ups, Snatch and Double-unders.

“Sneak Peak” of Competitors Class Programming:

For Time:
Run 400 Meters
Snatch, 10 Repetitions (165lb. / 110lb.)
Run 400 Meters
Overhead Squat, 10 Repetitions (165lb. / 110lb.)

Rest 5:00 then,

Row 1K
20 Burpees Over ERG
Deadlift, 20 Repetitions (275lb. / 210lb.)

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Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM )

CrossFit Light (8:00 AM – 9:00 AM at HQ / 5:00 PM – 6:00 PM at Krav Maga)

Our Light workout will be our HQ programming today.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

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

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