Workout of the Day
1 Deadlift + 1 Hang Clean + 1 Front Squat + 1 Shoulder to Overhead
Work up to a heavy single on the complex above. The hang clean should be caught below parallel. For the S2OH you can push press, push jerk or split jerk, which ever you prefer.
A: Row 12/10/8 Cals
B: 10 Thrusters
Alternate movements every minute until you’ve completed 5 sets of each exercise. Both movements should take you 30-40 seconds to complete. Choose a calorie range and weight that will make this difficult but possible.
CrossFit Group Class Programming Template (WK7/8)
Today’s barbell complex should be completed as 4 distinct lifts, each with its own bracing sequence and execution.
Strong Sets Thank you!
Thank you to everyone who came out to our third annual STRONG SETS comedy show hosted by Maria and Courtney. We’ll post more pics from the event this week!