31 January 2018


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,

CrossFit Games Open Workout 12.2 (slightly modified)

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75/55 pound Ground to Overhead, 30 reps
95/75 pound Ground to Overhead, 30 reps
135/95 pound Ground to Overhead, 30 reps
155/105 pound Ground to Overhead, as many reps as possible

Note: Athletes can use any variation of Ground to Overhead of their choice. Advanced Athletes should utilize the Snatch technique. Athletes are responsible for adding weight to their barbell as they progress through the workout. This workout will be scored by the total number of repetitions achieved. Compare todays effort to January 4, 2018.


4 Block Zone Friendly (and delicious) Meal by Adrian!


Wednesday Special Programs

Krav Maga (Yellow and Orange Belt – 6:15PM – 7PM at Krav Maga)


Krav Maga Workshop ~ Phase A 

The first Yellow and Orange Belt Krav Maga workshop is scheduled for Saturday, February 17, from 11:30AM to 1PM. This workshop is free for enrolled Krav Maga athletes and is highly recommended in order to ensure receipt of all the required belt testing material.


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