Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Five 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 Games Open Workout 12.2 (slightly modified)
Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/55 pound Ground to Overhead, 30 reps
95/75 pound Ground to Overhead, 30 reps
135/95 pound Ground to Overhead, 30 reps
155/105 pound Ground to Overhead, as many reps as possible
Note: Athletes can use any variation of Ground to Overhead of their choice. Advanced Athletes should utilize the Snatch technique. Compare todays score to January 27, 2017.
Wednesday Special Programs
Krav Maga (6:15PM – 7:00PM at Krav Maga)