THURSDAY 160811

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: Compare todays effort on “DT” to on December 21, 2015 and September 05, 2015. 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.

Austin-Travis-Brandon

Austin – Travis – Brandon: Champions!

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Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM and 6:00 PM – 7:00 PM at HQ)

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

“Warrior Circuit”

One Minute “On” followed by One Minute “Off”

Assault Bike (Or Concept 2 Row) Maximum Calories
Slam Ball (or Wall Ball) Maximum Repetitions
Power Wheel (or Pass Through) Maximum Repetitions
Hurdle Jump (or Box Jump) Maximum Repetitions
Peg Board (or Pull-up) Maximum Repetitions

Note: Be prepared to move through todays Warrior Circuit up to two times, with an optional “sprint round” of 30 seconds!

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

Satvana (Next Class is August 23, 2016 at 6:00 PM)

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

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