11 September 2018

TUESDAY 180811

Skill Development: USAW Power Clean Progressions.

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

Power Clean from Power Position, 3 Repetition (Plus 1 Jerk)
Power Clean from Above Knee (2 Second Pause) 2 Repetitions (Plus 1 Jerk)
Power Clean from Floor, 1 Repetitions (Plus 1 Jerk)

Rest as needed then,


Three rounds for time of:
400 Meter Sprint
Ground to Overhead, 10 Repetitions (95lb. / 65lb.)

Rest 5:00 then,

5:00 Running Clock to Establish 1 Repetition Max Ground to Overhead.

Note: The “SQT” workout (SEAL Qualification Training) was created by Coach Glassman in 2004 during a training course in Coronado, CA. A slight modification of this workout was included in the 2015 Masters CrossFit Games Competition. The last time this workout was completed in our gym was June 12, 2015, July 27, 2016, and June 24, 2018. This is a great session!

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CAMP Testing is October 13, 2018.


Tuesday Special Programs 

Bag Class (5:15PM – 6:00PM at Krav Maga)

Warrior Yoga (6:00PM – 7:00PM at Krav Maga)


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