Monday, January 14, 2013

Monday brings some barbell work and the beginning of our Nutrition Challenge! Reminder: We have added a 4:30pm class for your Amplify convenience. Warning: Frequent participation may develop CrossFit addiction. Use at your own risk.

Nutrition Challenge, January 14

Eat Real Food

MONDAY Strength Clean Pulls; Power Clean [wmv][mov]; Push Jerk [wmv][mov]; Hang Clean [wmv][mov]

5 minutes of Clean Pull drills

Then every 45 seconds for 6 sets perform: 1 Power Clean + 1 Push Jerk + 1 Hang Squat Clean

Conditioning AMRAP in 8 minutes: • 2 Down & Back Turf Runs • 20 Air Squats • 10 Push Jerks (#145/105)

Rest 1 Minute

AMRAP in 3 minutes of: Lateral Over-the-Bar Burpees

Thoracic Spine Mobility