THURSDAY 161013
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,
Establish your 1 Repetition Max Clean and Jerk then,
On a 20:00 Running Clock (10 Rounds Each Station)
Odd Minutes: 1 Clean and Jerk at 70% of 1RM Load
Even Minutes: 200 Meter Sprint
8:00 AM Crew looking STRONGER
______________
CrossFit Light (8:00 AM – 9:00 AM at HQ / 5:00 PM – 6:00 PM at Krav Maga)
Threshold Mash-up Training
1:00 AMRAP of Kettlebell Swings
Establish 50% Threshold for Kettlebell Swings then,
20:00 Running Clock (10 Rounds Each Station)
Odd Minutes: Kettlebell Swing (50% Threshold)
Even Minutes: 200 Meter Sprint
Satvana Please note Satvana is cancelled tonight.
CrossFit Clinic Class (7:00 PM – 8:00 PM at HQ)
_____________