Monday, February 3, 2014

Monday Clean & Jerks, then a quick and nasty AMRAP!

Announcements Member Wall: We will be putting together a photo wall of all Amplify members! This will help our community, new and old, so everyone can put names to faces and AM and PM classes can unite. Scott or one of the Amp coaches will be snapping a quick headshot in this next week or so as everyone comes in the gym. Yes, pre-workout, haha. So get ready for some glamour poses! Okay, don't stress... it will only be a headshot.

CrossFit Open: We strongly encourage everyone to register for the CrossFit Open! Registration is now open.  We will complete the workouts each week anyway! Weekly workouts begin February 27.

Saturday & Sunday, February 15-16: Galt Games competition at Atlas CrossFit in Chicago.

MONDAY Strength Power Clean & Jerk [wmv][mov] 5 sets of 30 seconds on, 30 seconds off of max reps Clean and Jerks (#135/95).

Conditioning AMRAP in 10 Minutes: • 5 Chest to Bar Pull-ups • 10 Thrusters (#100/65) • 30 Double Unders

Then immediately: AMRAP 2 minutes of either Muscle-ups or Chest to Bar Pull-ups

Power Clean & Power Jerk Technique