09 May 2017

TUESDAY 170509

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

Complete Five 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)

Workout Of The Day (WOD)

Complete For Time:

15 Power Cleans (185lb. / 115lb.)
Run 400 Meters
15 Power Cleans (185lb. / 115lb.)
Run 400 Meters

Note: Todays session is meant to develop strength and technique through the Power Clean Olympic Lift, and the Front Squat. The weight for the main WOD is meant to be heavy, and might need to be performed as a set of 15 x single lifts. That’s OK! Stay focused, and use todays session to further develop your overall athletic capacity.


Heather is a Champion!


Tuesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at HQ)

Our Light Workout will be HQ programming.

Satvana (6:00 PM – 7:00 PM at Krav Maga)

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


This website or its third-party tools process personal data.
You may opt out by using the link Opt Out