Workout of the Day
Every 5:00 x 5 Rounds
6 Power Snatches
10 Strict Chin-Ups
60 Double Unders
Notes
This triplet should take you 3:00 or less to complete. If you cannot complete the work in 3:00 or less reduce volume or load on whichever movement is slowing you down.
Power Snatches
These should be 6 heavy but technically sound reps performed one at a time. 135/115/95/75/-
Chin-Ups
10×5 will really add up, so you can either reduce volume from the start to 8 or 6 reps for all 5 rounds or you can reduce reps each round (10/9/8/7/6)
10 Banded Chin-Ups
10 Hard Ring Rows
Jump Rope
Jump Rope Ninja? Scale up to 75 reps per round as long as you can complete the work in 3:00 or less.
60 Double unders
AMRAP Doubles to 3:00 mark
80/60 Single Unders
CrossFit Group Class Programming Template (WK1/6)
Coach Katie demolishing today’s workout. She performed it at 95lbs with 10 strict chin-ups across and her splits were:
Round 1: 1:50
Round 2: 1:48
Round 3: 1:47
Round 4: 1:38
Round 5: 1:31
Incredible!!