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,

One Minute “On” followed by One Minute “Off” for 20:00,

Ground to Overhead, As Many Repetitions As Possible (135lb. / 95lb.)

Note: On the AMRAP workout, Athletes may choose their means for bringing the Barbell from ground to Overhead, including Clean and Jerk, Clean and Thruster, Clean and Push Press, Clean and Split Jerk, Snatch, etc. The “RX’d” weight is a guideline today: The goal is to find a “working weight” that will ensure at least 7 repetitions are achieved each round. During the rest, focus on Box Breathing and Mountain Pose from Warrior Yoga. A great Advanced Male goal is 135lb. for 10 repetitions each round (Achieved by Lee and Alex) and for Advanced Women 10 repetitions with 95lb. each round (achieved by Dorie and Leann.) The last time this specific workout was performed in our gym was December 3, 2015. A weight-reduced modified version of this workout was performed April 7, 2016.

6AM Crew

Team Six


Thursday Special Programs

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

Warrior Circuit One:

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

Concept 2 Row or Assault Bike (Maximum Calories)
Slam Ball or Wall Ball (20lb. / 14lb. Maximum Repetitions)
Hurdle Jump or Box Jump (Maximum Repetitions)
Toes to Bar or Knees to Elbow (Maximum Repetitions)
Peg Board (PM Class Only – Maximum Holes)

Rest up to three minutes and repeat this workout!

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

Krav Maga Please note Bag Class is cancelled this morning. 

Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)

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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