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.


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


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.


Tuesday Special Programs

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


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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