THURSDAY 160804

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Three 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 Repetition (Add 1 Push-Jerk)

Rest as needed then,

Every Two Minutes for 16:00 (8 Sets)

Power Clean, 1 Repetition
Front Squat, 1 Repetition
Shoulder to Overhead, 1 Repetition

Note: Over 8 sets, build to your maximum potential. Go as heavy as possible on all three lifts. Use the rest between sets to add weight to your barbell. Compare today’s lifts and weight to May 16, 2016, June 20, 2016 and July 13, 2016.

4pm

“Believe you can, and you are halfway there.” T. Roosevelt

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Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM and 6:00 PM – 7:00 PM at HQ)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Got Core?”

Complete Five Rounds (15 Minute Running Clock)

Minute One: 21 Kettlebell Goblet Squats
Minute Two: 15 Toes to Bar (or modification as needed)
Minute Three: 12 Pass Throughs

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Satvana (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

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