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,
Clean and Jerk, 30 Repetitions
Note: “Grace” is an original, old-school, CrossFit workout. Prescribed weight for men is 135lb. and women 95lb. With the combination of good nutrition, good mindset, and good training, and the amount of time spent on the USAW skills, we anticipate some amazing scores on todays workout. An incredible Rx’d score on today’s session is 5:00 or less. This one is for the record book and top scores will go on the leaderboard. Fastest overall Rx’d time of the day will receive a free session at Santa Cruz Cryotherapy!
Santa Monica SWAT Team – “Murph” Challenge Winners!
Congratulations to Santa Monica Police Department SWAT Team on winning the 2015 “Murph” SWAT Challenge. SMPD SWAT had the addition of CrossFit Games Director Dave Castro, and CrossFit Games Announcer Rory McKernan on their team, as well as the fastest individual time by SMPD Operator Scott McGee, of 31:58. Second place was St.Lucie County, Florida, who had Greg Amundson (Greg’s time was 29:15!) and third place was California Highway Patrol East LA Division. Stay posted for the CrossFit Journal video on this awesome Nation-wide event.
CAMP (8:00 AM – 9:00 AM at HQ)
Complete Five Individually Timed “Sprint Rounds” of:
Row 30 Calories
Dumbbell Thruster, 15 Repetitions (25lb. / 15lb.)
10 Pull-ups or Ring Rows
Rest up to 2:00 between rounds.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)
Today’s EWOD will be a ocean swim and run at Capitola Main Beach.
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete 1:00 At Each Station.
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)