Sunday 9.29.24

Workout of the Day

FLOATER STRENGTH

A. Back Squat 4×4, Building

B. 3 Power Clean and 3 Push Jerk x 6-8 sets

C. Strict Press 4×4, Building

D. Bench Press 4×4, Building

Notes
Tomorrow we have back squats, DB rows, jump rope, strict toes to bar, and single leg work.

Clean and Jerk Complex: Aim to do 1 set about every 2 minutes. Power cleans are not touch and go; complete them as singles, resting a few seconds between. From your third power clean, continue into 3 push jerks, focusing on a smooth, vertical dip with the weight in mid-foot for each rep. The intention is to increase 2.5 – 5% from last week.

METCON

AMRAP 15:00
Sandbag pick + high pull x 5
Run 270 M
SA Farmer’s Carry 80 ft/side*
Run 130 M
Sandbag carry 2 laps** (160 ft)
Run 130 M

Notes:
Go heavy on the sandbag picks and carries. Farmer’s should be moderately heavy (think back to what you did two handed last weekend, and increase on that slightly), *down and back gym length on each arm. The runs should be short and intense. Sandbag carries down back gym length x2.

CrossFit Group Class Programming Template (WK4/8)

Happy 40th Birthday Coach Brett!!!!