Workout of the Day
STRENGTH
Power Clean and Push Jerk:
2 sets x (3+3)
2 sets x (2+2)
2-4 sets x (1+1)
Notes:
Start with 2 sets of 3 power cleans into 3 push jerks. These are not intended to be touch and go reps. In other words, bail and reset between the cleans, then on your final clean keep the bar in the rack position to go overhead. Then move to 2 sets of 2 power cleans + 2 push jerks, same instruction. Finish with 2 sets of single lifts.
*Advanced/experienced lifters may split jerk if they are comfortable and prefer it today.
METCON
4 Intervals of:
In 2:00 perform:
10 Chest to bar Pull-Ups
15/12 calorie Row
AMRAP Power Clean and Push Jerks in remaining time
Rest 2:00
Notes:
Goal is to have 20-30 seconds to work with the barbell each round. Scale back the volume of pull-ups and/or rowing as needed to achieve that.
Score is # of C&J reps achieved at the end of the 4 work periods.
Recommend using about 60-70% of your heaviest lift from the first part of class.
CrossFit Group Class Programming Template (WK4/9)
Throwback to CFSBK coaching alum Tori working some box piked Handstand Push-Ups
The CrossFit Open
Everyday the CFSBK Open team grows a little more! Thank you to everyone who has signed up already. Below is a little info-graph with some more info on how it works. Get stoked, sign up!
