Workout of the Day
STRENGTH
A. Pause Overhead Squat
3×3 @ 2211
B. 1 Dip Snatch+ 1 Hang (Knee) Snatch + 1 Snatch
6x(1+1+1)
Notes
Take about 10 minutes to work on the paused overhead squat. Newer athletes should keep the load light enough to maintain their best possible positions and build confidence. Intermediate and advanced athletes can build in weight across the sets as technique allows.
After the OHS, we’ll come out to the floor to do barbell drills and hit the snatch complex. Newer athletes may choose to stay with very light load for all 6 sets today. Int and Adv athletes can build in weight as technique allows.
METCON
Tabata Mash Up
A. KB Swing
B. Burpees
Notes
This workout is 8 rounds total, alternating movements each round for 4 each. Go hard and hold on!
If you have the mobility and stability for it, go overhead on your swings today. Note that the bottom of the bell should face the ceiling with the wrist, elbow, shoulder, and remainder of the body in one vertical line.
If you typically scale to no-push up burpees, today try doing some or all of your reps with the push up, even if that means you move a bit slower.
CrossFit Group Class Programming Template (WK2/8)
Couple of hall of famers, Rickke walked through CFSBK’s doors first in 2009 and James in 2013. Love to see it!