Workout of the Day
A. 8-12 ea Single Arm High Pulls
B. 4-6 Tall Box Jumps
C. 4-6 Snatch Grip Behind the Neck Push Press @ 31×1 tempo
D. 30 sec Bike OR Fast Plate Hops
For the box jump, start with a lower box than usual. Focus on explosive hip/knee extension, land with legs as straight as possible. Soft boxes only!!!
Hang Power Snatch
2 reps x 6-8 sets
10-15 DB Bicep Curls
20 sec ea Adductor Side Plank
CrossFit Group Class Programming Template (WK5/9)
Toni clearing our the Clean and Jerk ladder from last year’s Wet Hot American Throwdown
The Ethos of CrossFit
Check out Nicole Carroll’s take on the Ethos of CrossFit. Nicole is a bonafide OG and the GM of education for the company.
Integrity and Excellence