Workout of the Day
STRENGTH
Every 2 Min X 4 Sets
3 Power Clean + 3 Push Press
Every 2 Min X 4 Sets
2 Power Clean + 2 Push Press
Notes
Back to push presses! Continue to refine your technique today.
Complete the power clean as singles, resting a few seconds between. From your third power clean, continue into the 3 push presses, either resetting at the shoulder or cycling from overhead if you are consistent in your dip mechanics. Focusing on a smooth, vertical dip with the weight in mid-foot for each rep.
METCON
Buy In: 25/20 Cal Bike
3 Rounds for Time:
10 Handstand Push Ups
3 Hang Power Cleans @ 185/125/85#
Buy Out: 400m Run
Notes:
Intent < 10 min
The bike and run are intended to be efforts of < 2:15, working at a tough pace. Scale accordingly to keep the intent of the workout.
The hang power clean should be heavy, as there are only 9 total reps in the workout. Choose something that challenges your technique and strength.
HSPU may be strict or kipping. Prerequisite to perform kipping reps is 1 strict rep to the same range of motion. Choose a rep scheme that you can complete in 1-3 sets, within about 45 seconds per round.
HSPU Scaling
A. 6-8 HSPU
B. 6-10 Box Piked HSPU
C. 10 DB Z Press
CrossFit Group Class Programming Template (WK5/8)
Liz M appreciation post! Liz is a longtime CFSBKer and front desk staffer who works hard behind the desk to make sure members are taken care of. She also works so hard in class always moving well, lifting impressive weights and being a friend to all. We love Liz!!!
Liz M. says
<3 <3 <3! (Pictured in the middle of yelling "I need a shin guard", in case anyone's wondering)
Rini says
Liz is the best!!
Kate F says
Liz! Always welcoming and crushing!