Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Five Sets – Start with Barbell and add weight as necessary: (Work Technique!)
Power Clean from Power Position, 3 Repetitions (Add 1 Shoulder Press at final rep)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Add 1 Push Press at final rep)
Power Clean from Floor, 1 Repetitions (Add 1 Push-Jerk)
Rest as needed then,
Clean and jerk 15-12-9 reps
Note: This is the first time our gym has performed the classic CrossFit Girl “Gwen”. The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets.
Meredith rows in style!
CAMP (8:00 AM – 9:00 AM at HQ)
Every 5:00 for 20:00 (4 Rounds) Perform:
Run 400 Meters
21 Kettlebell Swings
Note: Time each round individually. If you miss the interval, rest as needed, and then perform an additional round.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)
Note: Todays EWOD will be at HQ.
Row 2,000 Meters
Run 1 Mile (Big Loop)
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete 1:00 At Each Station.
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)