MONDAY 150831

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, 1 Repetition
Hang Power Snatch, 2 Repetitions
Overhead Squat, 3 Repetitions

Or,

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

Deadlift, 5 Repetitions
Hang Power Clean, 3 Repetitions
Shoulder to Overhead, 1 Repetition

Rest as needed then,

Complete Two Times:

As Many Repetitions As Possible (AMRAP) in 1:00 of:
Kettlebell Thruster (35lb. / 25lb.)

Rest 1:00

As Many Calories As Possible (AMCAP) in 1:00 of:
Concept 2 Row

Rest 1:00

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

Note: Beginner to Intermediate Athletes should focus on Evolution 1 while Advanced Athletes should challenge themselves with Evolution 2 or 3. Light Athletes will conduct EMOM “C” with a 20lb. medicine ball. oAll 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. On the AMRAP, Athletes can pick their start-station, but must honor the prescribed order or rotation. Compare the EMOM to August 12, 2015.

AishaAOW

Aisha is Athlete Of The Week

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Congratulations to Aisha on being recognized as Athlete Of The Week at CrossFit Amundson. Aisha is a recent graduate of the 15AUGUST2015 Musha Shugya. During Evolution #3, which was the “Underwater Swim Evolution”, Aisha was out of her comfort zone and was very challenged by the prospect of swimming underwater holding a 20lb. slam-ball. However, drawing on her inner warrior-spirit, Aisha successfully completed the Evolution on her second attempt. During the Musha Shugya, Aisha also completed her first “Murph” while wearing a 25lb. ruck-sack. Later in the week, Aisha accomplished a life-long goal of swimming in the ocean, and swam unassisted to the far buoy at Capitola Main Beach – not once, but twice! Aisha regularly trains up to three times a day, taking the “TriFecta Challenge” by attending Light, Yoga, and Brazilian Jiu Jitsu. When not in the gym, Aisha is studying Traditional Chinese Medicine, with a goal of becoming an Acupuncturist. Congratulations Aisha on all your success, both inside and outside the gym.

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Monday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP workout will be the HQ programming today.

Light WOD (5:00 PM – 6:00 PM at HQ)

Our Light class will be HQ programming at HQ today.

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

Krav Maga Please note Krav Maga is cancelled tonight.

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