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,

Three Rounds for Time:

50 Squats
20 Push Jerks (95lb. / 65lb.)

Note: Today’s metabolic conditioning program comes from our good friends at SEALFIT. For the USAW progression, challenge yourself with increasing the weight on each set, adding at least 10 more pounds than last week. A great goal for the final set (once completely warmed up) is 135lb. for men and 95lb. for women, with all repetitions “touch and go”.  How many people can RX todays workout in 6:00 or less?


CrossFit Law Enforcement Seminar – Hayward Police Department


On July 11, 2015, Greg Amundson taught the CrossFit Law Enforcement Seminar at Hayward Police Department’s CrossFit Affiliate gym. This Seminar was unique in that 12 different Law Enforcement Departments were represented by the 16 Officers in attendance.


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete Five Individually Timed “Sprint Rounds” of:

Row 30 Calories
Dumbbell Thruster, 15 Repetitions (25lb. / 15lb.)
10 Pull-ups or Ring Rows

Rest up to 2:00 between rounds.

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

Endurance WOD (1:30 PM – 2:30 PM – Meet at HQ)

Today’s EWOD will be a run and row session at HQ. 

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete 1:00 At Each Station.

Assault Bike – 50 – 80 RPM
Hurdle Jump or Box Step
Slam Ball
Bosu Ball Squat (Got Balance?)
Peg Board (Every Hole Counts) – or Strict Pull-up
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)

Brazilian Jiu Jitsu (7:00 PM – 8:30 PM at Krav Maga


Facebook Comments