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,

Every Minute On The Minute for 10:00

Deadlift, 3 Repetitions
Hang Power Clean, 2 Repetitions
Push Jerk, 1 Repetition

Note: For the Deadlift, the decent from the top position is 3 seconds, lightly touch the weight to the ground, and then immediately explode to the top position (i.e. “touch and go”). Rest one second in the top position, and repeat for the required number of repetitions. The first repetition off the ground at the start of the set does not “count” as the tempo starts from the top position. Compare today’s repetitions and weight to February 24, 2016, March 8, 2016 and April 13, 2016. For the EMOM, use either 50%, 75% or 100% of your bodyweight, and compare to May 5, 2016.

2016 Never Forget Relay Run

Cobbie – average 7:10 mile on 4 consecutive 5K relay races


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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