Workout of the Day
FLOATER STRENGTH
A. Push Press, 3×6
B. Back Squat, 4×4 / DB/KB Chainsaw Row, 3×8-12ea
C. Clean Pull + Hang Clean + Clean, 5x(1+1+1)
D. Deadlift, 12-8-6-4
Notes
Tomorrow we have rope climbs, wall walks, and monostructural work.
Push Press: Build in weight, ideally heavier than week 1 or 2 if you were here.
Back Squat: Ideally a bit heavier than week 2 (3×6).
Clean Complex: Start moderate and build as technique allows.
Deadlift: Start at about 55-60% of your 1RM and build across the 4 sets.
METCON
4 Rounds for Time
6 Single Arm DB Push Press – L
8 Single Arm DB OH Reverse lunge – L
6 Single Arm DB Push Press – R
8 Single Arm DB OH Reverse lunge – R
12 Straight Leg Sit Ups
Notes
DB = HEAVY! 70/50/35#
Choose a very challenging weight today that will force you to use your lower body on the push press and stabilize on the lunge. You should not be able to breeze through it.
On the straight leg sit ups, the rep starts with fingertips touching the floor overhead and finishes with fingertips touching the toes. If needed, scale to slightly bent knees and/or touching as far as you can down your shins/ankles.
CrossFit Group Class Programming Template (WK3/8)
Coach Katie on the Mic for Murph
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