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
- Advanced (Purple Belt / Rx) = 155lb. / 85lb.
- Intermediate (Blue to Purple) = 135lb. / 75lb.)
- White to Blue = 95lb. / 65lb.
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. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, July 30, 2015, August 15, 2018, October 5, 2018, and May 3, 2019. There is a 20:00 time cap on todays session and large classes may utilize an AMRAP variation.
Gabby and Rachel on the Rope’s!
Friday Special Programs
CrossFit Strength and Olympic Lifting (8AM – 9AM)