Workout of the Day
A) Pause Clean Deadlift + Hang Clean
2 x (1+3) – light
2 x (1+2) – medium
2 x (1+1) – medium to heavy
*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)
*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.
10 alternating Renegade Rows
10 alternating DB Front Rack Curtsy Squats
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