THURSDAY 180104

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 Repetitions (Add 1 Push-Jerk)

Rest as needed then,

CrossFit Games Open Workout 12.2 (slightly modified)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/55 pound Ground to Overhead, 30 reps
95/75 pound Ground to Overhead, 30 reps
135/95 pound Ground to Overhead, 30 reps
155/105 pound Ground to Overhead, as many reps as possible

Note: Athletes can use any variation of Ground to Overhead of their choice. Advanced Athletes should utilize the Snatch technique. Athletes are responsible for adding weight to their barbell as they progress through the workout. This workout will be scored by the total number of repetitions achieved.

Recognize Jayce in this photo? It’s amazing what 1 year of training can do!

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Thursday Special Programs

5:00PM – 6:00PM – CrossFit Class (No Bag Class Tonight)

Yoga is Cancelled Tonight

7:00PM – 8:00PM CrossFit Clinic Class (regular CrossFit WOD)

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