FRIDAY 181005

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

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. Timothy is survived by his wife Megan and one-year old son T.J. Compare todays effort to April 21, 2014, June 23, 2014, September 5, 2014, June 18, 2015, July 30, 2015, and August 15, 2018. There will be a 20:00 time cap on “DT” today. and May 18, 2017. There is a 20:00 time cap on todays session and large classes may utilize an AMRAP variation.

6AM Warriors!


Good luck and safe travels to Coach who will be in Virginia Beach the next three days teaching at the Overcome Mindset Academy. Coach will be teaching a segment on developing a spiritual practice, and also giving a sermon at Warrior Church.


Friday Special Programs 

8:00AM – 9:00AM – CrossFit Pleasure Point Strength and Olympic Lifting


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