Workout of the Day
A. Every 2 minutes for 9 sets, complete (18 minutes):
Advanced
Clean Waves (% of Clean 1 RM)
1) 2 reps at 70%
2) 2 reps at 75%
3) 2 reps at 80%
4) 2 reps at 73%
5) 2 reps at 78%
6) 2 reps at 83%
7) 2 reps at 80%
8) 2 reps at 85%
9) 2 reps at 88%
Example (163# 1 RM)
2×113, 2×123, 2×130
2×118, 2×128, 2×135
2×130, 2×138, 2×143
Notes
This week the rep scheme changes slightly and you will perform 2 cleans every 2 minutes at the same percentages as Week 3. Accumulating an additional rep at higher percentages should help build confidence and consistency as you attempt heavier weights.
B. Clean Deadlift
3×3, building
Notes
The reps and sets for the Clean Deadlifts remain the same throughout this cycle. Continue (or start) pushing load here OR consider adding an additional set to accumulate some additional volume if you have a difficult time with the clean deadlift set up.
Want to learn more about the Clean Deadlift? Here is a short article about by olympian Chad Vaughn
CrossFit Group Class Programming Template (WK5/8)
WE DID IT JOE! COME THROUGH!!!!!