THURSDAY 171201

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,

“Gwen”

Clean and Jerk 15-12-9 reps

Note: This is the third time our gym has performed the classic CrossFit Girl “Gwen”. The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets. If you have a “foul” record the total number of consecutive repetitions achieved, then finish remaining set. Compare todays weight to September 8, 2015, and October 6, 2015.

Nicki – Gym Handstand Champion!

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Thursday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)\

For Time:
50 Squats
40 Hand Release Push-ups
30 Kettlebell Swings
20 Burpees
10 Pull-ups
200 Meter Farmers Carry
10 Pull-ups
20 Burpees
30 Kettlebell Swings
40 Hand Release Push-ups
50 Squats

Satvana (6:00 PM – 7:15 PM at Krav Maga)

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

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