Wednesday, January 13, 2016

Lots of awesome work for Midweek! Reminders: Wednesday is the first meeting date for the Lurong Living Resolution Challenge. Also, need to get massage therapy? Pam Baker is in house every Monday night for our Amp athletes. Inquire for open slots through her or ask a coach to put you in contact. Stay mobile as the CrossFit Open nears!

AMPed UP Resolution Challenge Join the Lurong Living plan to get your nutrition on track for 2016! Info here. Meeting Dates: Wednesday 1/13 @6:30pm, Thursday 1/14 @10am, Saturday 1/16 @11am, or Sunday 1/17 @11am Screen Shot 2016-01-03 at 9.12.31 PM

Amplify Post-Holiday Party Join us Friday, January 15 for Amplify’s 5th annual Post Holiday Party! Post Holiday Party 2016

Jumprope - The Rx Method Saturday, February 20. Learn to efficiently master double unders and other jumprope basics. Info and registration link. RXSG Box no gradiant

WEDNESDAY Barbell Conditioning 2 Rounds Of: • 15 Seconds of Max Power Snatch (#135/95) • 45 Seconds Rest • 25 Seconds of Max Hang Power Clean (#135/95) • 35 Seconds Rest • 15 Seconds of Max Push Jerks (#135/95) • 45 Seconds Rest

More Conditioning 5 Rounds For Time: • 5 Deadlifts (#315/225) • 15 Kipping Handstand Push-ups (Scaled: Push Press at #75/55)

Optional Additional Barbell Work Power Snatch [Video] Find a heavy 1rep Power Snatch.

The Power Snatch