“Super Set Strength Day”

Jerk 10, 7, 5, 3 Repetitions (Tempo Training – Super Slow Descent)

Rope Climb 1, 1, 1, 1 Repetitions (Using Most Challenging Technique Available)

Rest as needed then,

For Time:

10 Hang Power Cleans
1 Push Jerk
9 Hang Power Cleans
2 Push Jerks
8 Hang Power Cleans
3 Push Jerks
7 Hang Power Cleans
4 Push Jerks
6 Hang Power Cleans
4 Push Jerks
5 Hang Power Cleans
5 Push Jerks
4 Hang Power Cleans
6 Push Jerks
3 Hang Power Cleans
7 Push Jerks
3 Hang Power Cleans
8 Push Jerks
2 Hang Power Cleans
9 Push Jerks
1 Hang Power Clean
10 Push Jerks

Note: Today we are combining Olympic lifting (the Push Jerk or Split Jerk) with the tempo training methodology for the shoulder press. The tempo is a three second descent, touch the shoulder, and immediately Jerk the weight to the top position. This combination “overloads” the descending press for increased strength, and fatigues the shoulder for exacting Jerk technique. Pure awesomeness. For the Rope Climb, Advanced Athletes can experiment with a “Slow Decent” in the same manner as the Tempo Pull-up training. Compare today’s weight to June 23, 2016, and try to add 5lb. to each working set. Prescribed weight for the Hang Clean and Push Jerk complex is 95lb. for men and 65lb. for women.

Gun Show


Thursday Special Programs

Open Gym (1:00 PM – 4:00 PM and 6:00 PM – 7:00 PM at HQ)

CrossFit Light (8:00 AM – 9:00 AM at HQ /// 5:00 PM – 6:00 PM at Krav Maga)

“Battle Ball”

Complete Five Rounds for Time:

50 Weighted Jump Ropes (or 50 Double Unders)
30 Slam Balls (or 20 Wall Ball Shots)
10 Pull-ups

Women’s CrossFit (9:00 AM – 10:00 AM at Headquarters)

Satvana (Next Class is August 23, 2016 at 6:00 PM)

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


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