02 July 2015


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,

With a continuously running clock do one Clean and Jerk (or Ground to Overhead) the first minute, two Clean and Jerk’s the second minute, three Clean and Jerks the third minute… continuing as long as you are able. Use as many sets each minute as needed.

Note: Use a weight that will allow up to 10 rounds (10:00 minutes of work) or more. Recommended weight for men is between 95lb. and 135lb., and women is 55lb. to 95lb. Compare todays effort and strategy to June 16, 2015. How many people can achieve Round 10 with 115lb. or more (men) and 85lb. or more (women)? The best score on June 16 was Lee Bowden with 135lb. achieving 10 complete rounds and 5 Repetitions of Round 11.




Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Complete For Time:

Wall Ball, 21 Repetitions
21 Pull-ups
200 Meter Run
Wall Ball, 15 Repetitions
15 Pull-ups
200 Meter Run
Wall Ball, 9 Repetitions
9 Pull-ups

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

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

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

Complete 1:00 At Each Station. No Rest Between Stations!

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

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. There is no rest between stations. Keep a running total of repetitions. After 5:00 work, rest, and prepare for round two – and maybe round three!

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)

Week 1 – Squat Technique

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


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