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,

“The Hard Way”

For Time:

9, 15, 21 Repetitions Of,
Front Squat
Push Jerk

Note: Today’s workout will be “weighted” by three categories, Beginner, Intermediate and Advanced. Beginner load will be 75lb. / 55lb. for all three movements, Intermediate will be 95lb. / 65lb. for all three movements, and Advanced will be 135lb. / 95lb. for all three movements. Athletes may choose their category with guidance from Coaches. Focus on technique, mastery and virtuosity! Notice the effect “going up” has as opposed to “going down” in repetitions has on the body.


Kendra’s 3 Block Lunch


Kendra’s secret recipe for the delicious three block lunch: Ground beef with artichoke pasta sauce, mashed sweet potato with butter, and a big ass salad.


Thursday Special Programs

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

“Light Mastery Rotation One” – 6 Rounds at Each Station

Minute 1: 15 Goblet Squats
Minute 2: 15 Kettlebell Swings
Minute 3: 15 Sumo Deadlift High Pull

Note: Use 25lb. to 53lb. Kettlebell for this station rotation workout!

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

CrossFit Striking & Bag Class  Please note the 10AM Bag Class is cancelled today.

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

Endurance WOD (2:00 PM – 3:00 PM – meet at HQ)

Warrior Yoga 75 (6:15 PM – 7:30 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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