Workout of the Day
STRENGTH
5-7 progressive sets total:
1 Clean Deadlift + 2 Hang Power Cleans + 3 Split Jerks with Hold Overhead
Notes
To emphasize stability and proper footwork for the jerk, hold the receiving position for 2 counts overhead every rep before recovering.
METCON
AMRAP 10:00:
2-4-6-8-10…reps of:
Alternating DB Snatches
Box Jumps
Notes
After you complete a round, add 2 reps to this AMRAP. 2 reps of DB Snatch = 1 rep per arm. Choose a DB weight that is challenging but allows you to keep moving without too many rest breaks once you get past the 10+ rep range.
CrossFit Group Class Programming Template (WK2/8)
Wet Hot American Throwdown Registration Live!
The 3rd annual WHAT registration is live and FREE for CFSBK members. This event is all about having fun, dressing up if you want and throwing down! We have 4 events with plenty of accessibility options for everyone.
Saturday July 22nd @ 2pm
Register here
You can also find it under EVENTS on your Zen Planner member app.
Worked up to 165 on the barbell complex which felt plenty heavy for those jerks.
Cleared the16 round on the AMRAP @ 50lbs
Enjoying this week’s training. I’m realizing I’ve done every workout for like 6 days and should take a break 😛