Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 3×8-10 Reps or Muscle-Ups 5-15 reps
B: Shoulder Press 3×6-10 Reps
C: Back Squat 3×6-10 Reps
D: Barbell Complex: 9 Deadlifts + 6 Hang Power Cleans + 3 Jerks
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have pull-ups, rowing, deadlifts and box jumps.
METCON
4 Rounds of:
:45 Double Unders
:15 Rest
:45 Alternating DB Hang Power Clean and Squat -OR- Push Press
:15 Rest
:45 Handstand Hold or Plank
:15 Rest
Notes
Rock and roll.
CrossFit Group Class Programming Template (WK6/7)
Thank you to everyone who came out to our “What is CrossFit” lecture yesterday!
DB Hang Power Clean + Push Press Demo
Choose a squat or push press today to close out the hang power clean based on your soreness and the days you’ve come in recently. The clean should almost feel like a kettlebell swing as you extend your hip to get the DB to your shoulder.