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,
Work up to a 1 Repetition Max Effort (1RM) Clean and Jerk. Rest as needed then,
Every Minute On The Minute for 10:00 Add One Clean and Jerk (70% of 1RM Load)
Note: After you establish your 1RM Clean and Jerk, use 70% of the load for the EMOM. Continue to add one Clean and Jerk every minute on the minute for ten minutes. If you are unable to meet the timed progression, continue as long as possible, then transition to an AMRAP. For example, if at the 6:00 minute mark, you did not complete the required number of repetitions, in the remaining 4 minutes, complete as many repetitions as possible. Your “score” would then be 6 rounds completed over the remaining repetitions. The ideal and top score would therefore be 10/10.
A Zone Stocked Refrigerator
The CrossFit Amundson 30 Day Nutrition Challenge begins on May 1, 2016. Here are the details:
- For 30 Days, weigh and measure according to Zone prescriptions at least 3 meals a day.
- Remaining meals each day can subscribe to the “eyeball method”.
- Use only “whole foods” each day. No processed or refined food (bread, pasta, etc.)
- No soda, and no sugar!
- Each day you meet the requirements above, you achieve a “point” on the leader-board.
- Awards for most improved: Fitness (benchmark WOD) weight loss and muscle gained.
CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)
Three Rounds for Time:
Run 400 Meters (or Row, or Bike 2:00)
21 Kettlebell Swings (35lb. / 25lb.)
15 Hand Release Push-ups
Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)
Krav Maga & CrossFit Striking (10:00 AM – 11:00 AM at Krav Maga)
Warrior Yoga 60 (12:00 PM – 1:00 PM at Satvana Yoga)
Warrior Yoga 75 (6:15 PM – 7:15 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)