FRIDAY 161118

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.

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This is Sparta!

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Friday Special Programs

Wendler & Power Lifting Class (8:00 AM – 9:00 AM at HQ)

Open Gym (1:00 PM – 4:00 PM)

CrossFit Gymnastics Class (6:00 PM – 7:00 PM at HQ)

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