Home of the United States Air Force Academy CrossFit Team & Club

24 April 2012


Today we are introducing a movement that might be new for alot of you, Curtis Power Cleans. Basically you do a power clean, lunge with each leg and then press it overhead. 

Buy In-            21-15-9 Double Unders and Weighted Sit-ups (use medicine ball)

ROM Drills- 3 Rounds HSPU, and 3x50m shuttle run

25 minutes
4x Curtis Power Cleans- (115/95#)
5xdumbell snatch (35/25# on each side)
6x dive bomber push-ups

Optional durability: Moderate paced 5k

Cash out-Stretch!

                         If your arms don't look like this after double unders you weren't trying!!!!

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