09 June 2015

TUESDAY 150609

Skill Development: USAW Power Clean Progressions. Today we add the Strength Component to the Progression in the form of a Front Squat.

Complete Three Sets – Start with Barbell and add weight as necessary:

Power Clean from Power Position, 3 Repetition (3rd Rep add Front Squat)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (2nd Rep add Front Squat)
Power Clean from Floor, 1 Repetitions (Add Front Squat)

Rest as needed then,

1:00 of Double Unders
1:00 of Power Cleans (95lb. / 65lb.)
1:00 Rest
1:00 of Double Unders
2:00 of Power Cleans (135lb. / 95lb.)
2:00 Rest
1:00 of Double Unders
3:00 of Power Cleans (155lb. / 105lb.)
3:00 Rest
1:00 of Double Unders
4:00 of Power Cleans (185lb. / 135lb.)

Note: Scale the Barbell weight as necessary. Athletes are encouraged to continue to practice their Double technique, however, Weighted Jumps will be a scaleable option. During the “rest” Athletes will prepare their Barbell for the next evolution. Every repetition counts in this workout.


2015 Murph Workout Brief & Award Ceremony


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 involve an ocean swim and soft sand run. The 3rd Annual Run-Swim-Run is July 31, 2015, and we have to get ready! 

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
Bonus Station?

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. 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 2 – Deadlift Series

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


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