Workout of the Day
STRENGTH
A) Pause Clean Deadlift + Hang Clean
2 x (1+3) – light
2 x (1+2) – medium
2 x (1+1) – medium to heavy
Notes
*Pause for 1 full second with the plates 1″ off the floor before continuing to stand.
*Hang = just above knee.
*Rest as needed between these 6 sets as you work up in weight.
B) Paused Front Squat* + Front Squat
3 x (2+4)
Notes
*Pause for 1 full second at the bottom of your full depth front squat.
*This is 3 sets of 6 reps, where you will pause for the first 2 reps of each set and then continue without the pause for 4 more.
*Add a bit of weight to what you did last week, but you should still own that pause for two reps and keep good technique throughout.
METCON
AMRAP 5:00
10 alternating Renegade Rows
10 alternating DB Front Rack Curtsy Squats
10 Sit-ups
Notes
Use the same set of DB’s for the first two exercises.
Choose your loading based on the weaker movement for you.
CrossFit Group Class Programming Template (WK2/9)
John putting in the grunt work during Saturday’s EMOM