FRIDAY 150731

From ‘The CAMP” (CrossFit Amundson Maximum Performance)

Complete Five Sprint Rounds for Maximum Wall Ball Shots:

On a 90 second running clock,
Row 15 Calories
Wall Ball, As Many Repetitions As Possible

Accumulate the required repetitions from the skills below, either before, during, or after the Sprint Rounds:

5 Rope Climbs
50 Gymnastic Bar Pass Throughs

Note: The 90 second running clock is a “sweet spot” of intensity. Combining the Row (approximately 30-45 seconds of work for Advanced Athletes) with the Wall Ball (approximately 30 repetitions with a 20lb. ball for Advanced Athletes) is an incredible stimulus. The gymnastic skills of Rope Climb and Pass Throughs may be performed during rest between the Sprint Rounds, or after all 5 Sprint Rounds are complete. This is a sweet, well rounded, training session.

FridayPhoto

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Friday Special Programs

Phase A Olympic Lifting (8:00 AM – 9:00 AM at HQ)

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