16 July 2015


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,

For Time:

Double Under, 75 Repetitions (Or 150 Weighted Jumps)
Power Clean, 15 Repetitions (135lb. / 95lb.)
Toe to Bar, 15 Repetitions
Double Under, 50 Repetitions (Or 100 Weighted Jumps)
Power Clean, 12 Repetitions (135lb. / 95lb.)
Toe to Bar, 12 Repetitions
Double Under, 35 Repetitions (Or 70 Weighted Jumps)
Power Clean, 9 Repetitions (135lb. / 95lb.
Toe to Bar, 9 Repetitions

Note: For the USAW progression, challenge yourself with increasing the weight on each set, adding at least 10 more pounds than last week. A great goal for the final set (once completely warmed up) is 135lb. for men and 95lb. for women, with all repetitions “touch and go”. Rx’d weight on today’s metabolic conditioning is 135lb. for men and 95lb. for women.


Melany, Cobbie and Naomi  are STRONG(HER)


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

Our CAMP session today will be our HQ programming.

CAMP (Invite Only – Pro-BJJ Fighters Class – 10:00 AM – 11:00 AM at Krav Maga)

Women’s CrossFit (11:00 AM – 12:00 PM at Headquarters)

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

Complete 1:00 At Each Station. No Rest Between Stations!

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
Power Wheel (Got Core!)

Note: Tonights LIGHT workout operates like the famous “Fight Gone Bad” workout. The first round will be “One Minute On – One Minute Off” and the second round will be without rest.

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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