TUESDAY 160404

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 Hero Workout “DT”

Five Rounds For Time of:
Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: Todays weight selection should be approached in the following manner: Advanced Athletes (155lb. / 105lb.) Intermediate Athletes (135lb. / 95lb.) Beginning Athletes (95lb. / 65lb.) Regardless of weight section, focus on consecutive repetitions, and high attention to technique. There will be a 15:00 time cap on todays workout. Compare todays effort to December 21, 2015.

HaywardPD

Hayward Police 2nd Annual Barbells and Badges 2nd Place Winners!

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Cobbie, Coach, Ty and Naomi take 2nd Place in the Second Annual Hayward Police Department Badges and Barbells Competition. Watch a video of their incredible performances HERE.

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Tuesday Special Programs

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

“Helen”

Complete Three Rounds for Time:

Run 400 Meters (Or Row 400 Meters or 150 Weighted Jump Ropes)
21 Kettlebell Swings (35lb. / 25lb.)
12 Pull-ups (Modify as needed)

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

Krav Maga & CrossFit Striking (10:00 AM – 11:00 AM at Krav Maga)

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

Warrior Yoga 75 (6:15 PM – 7:15 PM at Satvana Yoga)

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

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga

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