06 October 2015

TUESDAY 151006

Skill Development: USAW Power Clean and Push Jerk Progressions.

Complete Five 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,


Clean and jerk 15-12-9 reps

Note: This is the second time our gym has performed the classic CrossFit Girl “Gwen”. The workout “Grace” (30 Repetitions Clean and Jerk) and “Gwen” are cousins. In “Gwen” speed is not a factor, but weight is. Here are the rules: Touch and go at floor. Even a re-grip off the floor is a foul. No dropping the barbell at anytime, including the final repetition of the set. Use same load for each set. Rest up to 5:00 between sets. If you have a “foul” record the total number of consecutive repetitions achieved, then finish remaining set. Compare todays weight to September 8, 2015.


Ame – First Place Los Banon Barbell Rodeo


Tuesday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:
50 Squats
40 Hand Release Push-ups
30 Kettlebell Swings
20 Burpees
10 Pull-ups
200 Meter Farmers Carry
10 Pull-ups
20 Burpees
30 Kettlebell Swings
40 Hand Release Push-ups
50 Squats

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

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

Warrior Circuit #1
Perform 1:00 At Each Station. No Rest Between Stations.

Assault Bike (50 – 80 RPM)
Rope Climb (Or Pull-up)
Hurdle Jump
Wall Ball

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. Every repetition counts as a point. There is no rest between stations. After 5 minutes of work, rest 1:00, and repeat for a total of 3 rounds.

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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