A1: Strict Chin-Ups
A2: DB Seated Arnold Press
Work up to some challenging sets on each exercise, such that you only have about 0-2 reps in reserve on your final reps. If 5 bodyweight chin-ups does not line up with 0-2 reps in reserve, add external loading.
DB Hang Power Clean + Push Press (L then R)
Box Jump Overs
In 12:00 work up through the couplet increasing each round by two reps.
For the DB, the HPC + PP is one rep, do not perform multiple HPCs followed by multiple PPs. Use a challenging weight that still allows you to move well.
CrossFit Group Class Programming Template
Alchemy @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 7am
Morning Mindfulness: 8am
12 Beast to Sit Through
6 Seated Pike Leg Lifts
6e Side Plank Powell Raises
3e Single Leg Airplanes
A1: Archer Push Ups
4 x 4-8 Each Side
A2: Split Stance Row + RDL
4 x 8-10 Each Side
6 Single Arm Hang Muscle Cleans
6 Single Arm Rotational Presses
Coach Patrick Judging at the 2021 CrossFit Games
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