Workout of the Day
STRENGTH
Every 2 Min X 4 Sets
3 Power Clean + 3 Push Jerks
Every 2 Min X 4 Sets
2 Power Clean + 2 Push Jerks
Notes
The dip in the push jerk should be exactly the same as the dip in the push press you’ve been working on in the past two weeks! From the dip, here’s the play-by-play on your push jerk from the fine folks at Catalyst Athletics:
“Brake as quickly as possible in the bottom (of the dip) and drive straight back up aggressively with the legs to accelerate the barbell upward maximally. As you finish the extension of the legs, push the bar up and slightly back with the arms to preserve as much bar speed as possible, and quickly move the feet into your squat stance as you punch the elbows into a secure overhead position and sit into a partial squat.”
METCON
Open Workout 12.1
AMRAP 7 :00
Burpees!
Notes
This workout begins from a standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
As a scaling option, remove the standard of touching the 6″ target, and instead finish with the hips extended, the feet leaving the floor, and a clap overhead.
Use the 7 minutes as a benchmark to test not only your endurance, but also your mental toughness.
Find a sustainable pace. Going too fast early on might lead to burnout. Control your breathing to avoid overexertion. Inhale as you drop down and exhale as you jump up.
CrossFit Group Class Programming Template (WK3/8)
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In case you missed it, here’s a little overview of some of the 597 changes
Scott Panchik CrossFit Open Workout 12.1
With commentary!