Workout of the Day
STRENGTH
Power Clean
Heavy Triple
Notes
Take 12 minutes to work up to up to a heavy triple power clean, dropping each rep from the top and taking no more than 5-10 seconds between reps. The intent today is not to max out.
PARTNER METCON
20 Rounds for time of:
3 Power Cleans
9 Burpees
Notes
Partners alternate complete rounds until each partner has completed 10.
– Use about 80-90% of your top set on the Power Cleans from the strength segment for the metcon. You should be able to hit three singles at a deliberate pace and with consistent technique for all 10 rounds.
– Modify the burpees to no push-up or 6 reps if needed.
CrossFit Group Class Programming Template (WK1/7)
Chappell (Yana) and Raygun (Yu) hanging at the gym
Wear a costume today, get a free item from the fridge!
Don’t be a stick in the mud! Its HALLOWEEN!!!!! Wear a costume to the gym and get a free item from the fridge.
How to Power Clean / Step by step
This is a great and concise explanation of the power clean. Check it out before class today!