THURSDAY 161013

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,

Establish your 1 Repetition Max Clean and Jerk then,

On a 20:00 Running Clock (10 Rounds Each Station)

Odd Minutes: 1 Clean and Jerk at 70% of 1RM Load
Even Minutes: 200 Meter Sprint

8am-crew

8:00 AM Crew looking STRONGER

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Thursday Special Programs

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

Threshold Mash-up Training

1:00 AMRAP of Kettlebell Swings

Establish 50% Threshold for Kettlebell Swings then,

20:00 Running Clock (10 Rounds Each Station)
Odd Minutes: Kettlebell Swing (50% Threshold)
Even Minutes: 200 Meter Sprint

Satvana Please note Satvana is cancelled tonight. 

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

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