23 July 2015


Skill Development: USAW Power Snatch Progressions.

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

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

Note on Snatch Progressions: We will begin with a series of mobility exercises, including the Overhead Squat, to review the fundamentals of the overhead and receiving position.

Workout Of The Day (WOD)

Complete Two Rounds of the following AMRAP:

As Many Rounds As Possible (AMRAP) in 5:00 of,

Double Unders, 30 Repetitions (Or 60 Weighted Jumps)
Power Snatch, 15 Repetitions (75lb. / 55lb.)

Note: Rest up to 5:00 between AMRAP rounds. Athletes still developing their Snatch technique can modify this workout with a Ground to Overhead variation of their choice. Can anyone achieve 8 or more total rounds of the AMRAP using the Snatch technique?


Ryan is a Champion!


Thursday Special Programs

CAMP (8:00 AM – 9:00 AM at HQ)

For Time:

50 Weighted Jumps
40 Medicine Ball Power Cleans
30 Medicine Ball Front Squats
20 Hand Release Push-ups
10 Pull-ups
20 Hand Release Push-ups
30 Medicine Ball Front Squats
40 Medicine Ball Power Cleans
50 Weighted Jumps

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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