Workout of the Day
STRENGTH
Hang Power Clean
Heavy Triple
Notes
Work up to a heavy triple on the hang power clean. Do not cycle these reps.
METCON
Every 3:00 x 5 Rounds
60 Double Unders
10 Power Cleans
Notes
Aim to finish your rounds by around the 1:30 mark or faster. If you hit 1:30 you’re capped.
Power clean weight suggestions 115/95/75/55 use somewhere around 50-60% of what you worked up to in the strength portion.
Double Unders should take around a minute to complete. If your double unders are a work in progress perform AMRAP until the 1:30 mark.
CrossFit Group Class Programming Template (WK1/9)
Next Programming Cycle
The following cycle will be 9 weeks with three dedicated lifting days that take us from today all the way to January 1st.
Tuesday: Shoulder Press
Wednesday: Back Squat
Friday: Bench Press
The program is structured as three week waves where athletes will establish a top weight with a pause variation week 1, then perform sets across at that same weight without the pause week 2, before finishing with an AMRAP set week 3. After 3 weeks the rep scheme changes and it starts over. There will also be guidance for folks who can’t consistently hit the weekly progressions.
The other days will not have dedicated lifts but will be varied to balance out the week.
Week 1:
8-8-8 Pause (top set)
Week 2
3×8 Across (at top pause wt from prior wk)
Week 3
1×8 then AMRAP
——————
Week 4:
5-5-5 Pause (top set)
Week 5:
3×5 Across (at top pause wt from prior wk)
Week 6:
1×5 then AMRAP
——————
Week 7:
3-3-3 Pause (top set)
Week 8:
5×3 Across (at top pause wt from prior wk)
Week 9:
1×3 then AMRAP
AMRAP GOALS
8s: 8-12+ Reps
5s: 5-8+ Reps
3s: 3-5+ Reps