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,
With a continuously running clock do one Clean and Jerk (or Ground to Overhead) the first minute, two Clean and Jerk’s the second minute, three Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed.
Note: Use a weight that will allow up to 10 rounds (10:00 minutes of work) or more. Recommended weight for men is between 95lb. and 135lb., and women is 55lb. to 95lb.
Congratulations to Sampson!
Congratulations to Sampson who was recently hired as a Firefighter with Fremont Fire Department!
CAMP (8:00 AM – 9:00 AM at HQ)
Complete Five Individually Timed “Sprint Rounds” of:
Row 30 Calories
Dumbbell Thruster, 15 Repetitions (25lb. / 15lb.)
10 Pull-ups or Ring Rows
Rest up to 2:00 between rounds.
Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)
Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)
Today’s EWOD will involve an ocean swim and soft sand run. The 3rd Annual Run-Swim-Run is July 31, 2015, and we have to get ready!
CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)
Complete 1:00 At Each Station.
Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!
CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
Week 3 – Clean Series
Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga)