TUESDAY 170812

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: 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.

Van and Rachel following “RJ” (That’s why they are AOW’s!)

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Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Bag Class (5:15 PM – 6:00 PM at Krav Maga)

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

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

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