Workout of the Day
STRENGTH
2 sets: 1 Clean + 3 Front Squats
2 sets: 1 Clean + 2 Front Squats
2-4 sets: 1 Clean + 1 Front Squat
Notes:
Work up in weight as the squat reps decrease in this complex.
Focus on crisp technique with speed under the bar in every clean.
If you’re feeling good today, get aggressive on those last few sets!
METCON
EMOM 10:00
A. 9 Thrusters (+/95/75/65#)
B. 30 Double Unders
Notes:
Put this in the “simple, but effective” category. Scale the weight of the barbell so that you can do all 5 sets unbroken. If both of these movements are in your wheelhouse, scale up the DU reps.
Jump Rope Scaling:
A. 15-25 reps / round
B. 15 reps, counting any missed “attempts” as well
C. 50 single unders
CrossFit Group Class Programming Template (WK8/9)
Anya and Zelda in their all black spirit colors post 23.1 on Saturday
23.1 Leaderboards
Great work to everyone who submitted a 23.1 score. This year’s first workout was TOUGH and challenged our gymnastics stamina and work capacity. Below are the men’s and women’s and overall leaderboards for 23.1
If you did not submit a 23.1 score for whatever reason you’re not out of the game yet. You’ve got two more opportunities to show up and post an Open score. You signed up for the thing… so DO THE THING!!!
Also if you’d like to see this broken down by age groups or workout type you can create a custom leaderboard using the links at the bottom of the leaderboard