31 May 2019

FRIDAY 190531

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, June 24, 2018, and September 11, 2018. This is a great session!

IMG 6978

Henry and Robert following Murph! 


Friday Special Programs 

CrossFit Strength and Olympic Lifting (8AM – 9AM)


Good luck and safe travels to Coach who will be leading a group of Law Enforcement Officers from around the nation on a three day process of establishing SWAT fitness standards for the National Tactical Officers Association. This monumental meeting and undertaking will take place in Boulder, CO., at the NTOA Headquarters. 


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