Monday, March 10, 2014

Monday Power Cleans and a 21-15-9 to start the week!

REMINDERS CrossFit Open: We will complete the weekly workout each Friday as a gym WOD, whether you are competing in the Open or not.  We're off to a great start!

St. Patty's Weekend, March 15: Workouts on Saturday morning as usual.  Following the WODs we'll hang out and then drag anyone interested downtown Naperville!  Come for the WOD, stay for the festivities.

Amplify Olympic Lifting Meet: On March 22, from 9:00-11:00am, we will host an Oly Meet, open to Amp Members Only.  Athletes will perform Snatch and Clean & Jerk lifts for an Oly Lifting Total, similar to a USAW Meet.

Garage Games Amplify Open: Our second annual Garage Games competition is April 12-13.  If you aren't competing, we need your help that weekend! If you can volunteer to set up, tear down, judge, or assist in any other way we need you. Saturday is the individual competition, and Sunday has team and masters. See an Amplify coach if you can help.


MONDAY Strength Power Clean [wmv][mov] Take 10 minutes to establish a heavy 1rep Power Clean.

Conditioning 21-15-9 Reps Of: • Power Cleans (#135/95) • Wall Ball Shots (#20/14) • Pull-ups

Mobility for a better Front Rack

Amplify's CrossFit Open Leaderboard