Workout of the Day
METCON
E2MOM X 10 min (5 sets):
Power Clean + Split Jerk, into max reps calorie row until 1:00 mark
Notes:
Work at a relatively heavy weight today that you’re confident you can move in good technique under a bit of fatigue. The minute of rest will go by quickly!
You can adjust the weight up or down slightly during the 5 sets as needed.
Athletes newer to the movement can substitute a push jerk for the split jerk if desired.
STRENGTH
3 sets:
A1. 6-10 each half kneeling single arm DB press with wall push
A2. 8-15 seated bent over reverse fly
rest 45-60 sec between movements
3 sets:
B1. 12 alternating tall kneel KB or plate halo
B2. 100′ ea side: single arm OH carry, heavy
rest 45-60 sec between movements
Notes:
Try to go heavier or hit more reps than you did 3 weeks ago.
CrossFit Group Class Programming Template (WK6/6)
COACH LAUREN’S GOING FAREWELL PARTY
We’ll be celebrating Coach Snisky this Saturday at 7pm at Pig Beach near the gym. All are invited and welcome to join us!