THURSDAY 170518

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,

“CrossFit Hero WOD DT

Complete Five Rounds for Time of:

Deadlifts, 12 Repetitions
Hang Power Cleans, 9 Repetitions
Push Jerk, 6 Repetitions

Note: For the Hero WOD “DT” weight for men is up to 155lb. and women 105lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, and July 30, 2015. There will be a 20:00 time cap on “DT” today.

Clark is a CHAMPION (and super cool dude)

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Thursday Special Programs

CrossFit Light (Our Light workout will be our HQ programming today)

Open Krav Maga Gym (5:15 PM – 6:00 PM at Krav Maga – Yellow Belt Athletes Only)

Satvana SATVANA IS CANCELLED TONIGHT

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

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