MONDAY 150330

Choose One of the Following 10:00 EMOM Evolutions:

Evolution A: Every Minute On The Minute (EMOM) for 10:00,

Deadlift, 4 Repetitions
Hang Power Clean, 3 Repetitions
Front Squat, 2 Repetition
Shoulder to Overhead, 1 Repetition

Or,

Evolution B: Every Minute On The Minute (EMOM) for 10:00,

Power Snatch, 2 Repetitions
Overhead Squat, 1 Repetitions

Or,

Evolution C: Every Minute On The Minute (EMOM) for 10:00,

Power Clean, 3 Repetitions
Front Squat, 2 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Wall Ball Shots (20lb. /12lb.)

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Pull-up

Rest 1:00

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Box Jump

Note: Athletes with 1 to 4 months CrossFit experience should focus on Evolution 1. Intermediate and Advanced Athletes (6 months to 1 year CrossFit training) should challenge themselves with Evolution 2 or 3. Evolution 3 is intended to be very heavy. All Athletes should look for opportnities to string the techniques seamlessly together. For example, the third Hang Power Clean could culminate in a Squat Clean, and the second Front Squat could culminate in a Thruster to satisfy the Front Squat and Shoulder to Overhead repetitions. The EMOM followed by AMRAP sequence makes for an incredible session.

CarlosAOW

Carlos is Athlete Of The Week

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Congratulations to Carlos who was recognized as Athlete Of The Week at CrossFit Amundson. Without a doubt, Carlos is one of the strongest pound-for-pound weightlifters in our gym. During last weeks 5×5 Bench Press Session, at a bodyweight of 170lb., Carlos breezed through 5 repetitions at 230lb. However, because of his diligent work ethic, his gymnastic skills are now a force to be reckoned with. Carlos (thanks to Jody and Efrain) has perfected the Butterfly Kipping technique, and consistently strings together 30 Pull-ups in a single set, often times at a high heart-rate. And to top things off, Carlos recently achieved his first Ring Muscle-up! Carlos is respected in the gym for his kindness, enthusiasm, warrior-spirit and attention to technique. Carlos is also fast approaching in his third year of dedicated CrossFit training. Congratulations Carlos on all your success!

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Monday Special Programs

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

Strength Development:

Tire Flips & Tire Pulls, 5 to 7 repetitions

Conditioning:

As Many Rounds As Possible in 4:00 of,

Run 200 Meters – 100 Jump Ropes or 90 seconds Assault Bike
30 Squats
20 Push-ups
10 Super-Strict Pull-ups (Use a Band!)
Slam Ball – Maximum Repetitions

Note: Complete up to three rounds of this workout. Rest as needed between rounds.

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

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