Skill Development: USAW Power Clean and Push Jerk Progressions.
Complete Four 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.
Adrian – 300 + Score on Fight Gone Bad!
Good luck and safe travels to Coach who will be the Master of Ceremonies at the 2019 Unbeatable Mind Planning Retreat with Mark Divine in Carlsbad, CA the next four days. Please note there is no Bag Class or Yoga tonight.
A combined Christmas Holiday Party, Christmas Concert and Faith Works Ministry is scheduled for Wednesday, December 19, 2018, from 5:15PM to 6:30PM. Save the date! More information to follow.