FRIDAY 160305

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 (Ground to Overhead) 30 Repetitions (135lb. / 95lb.)


We are a “Be A Champion” Gym


CrossFit Open Continues this Saturday

Following a brutal 16.1 workout, the CrossFit Open continues with 16.2 this Saturday between 11:00 AM and 3:00 PM. Be sure to submit your score upon completion of the workout. Qualified judges are always needed! Please check with Brett, Amber or Melany if you are interested in taking the Judges Course.


Good luck and safe travels to Greg Amundson who will be the keynote speaker at the 30th Annual Seattle, Washington, SWAT Operators Awards Dinner this Saturday.



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