03 December 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,

One Minute “On” followed by One Minute “Off” for 20:00,

Ground to Overhead, As Many Repetitions As Possible (135lb. / 95lb.)

Note: On the AMRAP workout, Athletes may choose their means for bringing the Barbell from ground to Overhead, including Clean and Jerk, Clean and Thruster, Clean and Push Press, Clean and Split Jerk, Snatch, etc. The “RX’d” weight is a guideline today: The goal is to find a “working weight” that will ensure at least 7 repetitions are achieved each round. During the rest, focus on Box Breathing and Mountain Pose from Warrior Yoga. A great Advanced Male goal is 135lb. for 10 repetitions each round (Achieved by Lee and Alex) and for Advanced Women 10 repetitions with 95lb. each round (achieved by Dorie and Leann.)


Strong MIND – Strong BODY – Strong SPIRIT


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)
50 Squats
40 Russian Kettlebell Swings
30 Hand Release Push-ups
20 Knees to Elbow (or Sit-ups)
10 Burpees
5 Strict Pull-ups
Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)
5 Strict Pull-ups
10 Burpees
20 Knees to Elbow (or Sit-ups)
30 Hand Release Push-ups
40 Russian Kettlebell Swings
50 Squats
Weighted Jump Rope, 100 Repetitions (or 75 Double Unders)

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

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

Warrior Circuit#2
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 or Rope Climb
Power Wheel (Got Core!)
Bonus Station?

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. In addition, we may also utilize the “Tabata Interval”.

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


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