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CrossFit
CrossFit Group Class Programming Template
STRENGTH
Power Clean + Hang Clean
1-1-1-1-1
Notes
The second clean can be caught above or below parallel. Focus on working up to a challenging load and keep the overall volume low.
Athletes who know how to perform the movement can sub in the same complex as a snatch.
METCON
AMRAP 20:00
24 Cal Row
12 Kipping Pull-Ups
12 Power Clean and Jerks
Notes
Row: 24 cals / 18 cals (Choose 18 cals if you’re rowing under 700 cals/hour)
Pull: 12 KPU / 8 KPU / 12 Jumping Pull-Ups / 8 Banded or Strict pull-ups
PC&J: Should be feel like a medium weight. Can be performed as 1-3 touch and go mini-sets or 12 singles where you’re able to set up and execute the next rep right away. (../115/95/75/55/35..)
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Word Press is acting weird and a bunch of the buttons on the post editor aren't working like adding media or scheduling a post time so here's a text art weightlifter <3