Workout of the Day
STRENGTH
Power Clean and Push Jerk
2-2-2-2
Notes
In 15 minutes, build to a heavy, technically sound double on the power clean and jerk. This is not necessarily a max.
After the first rep, bail the bar and reset on the floor. Take 5-10 seconds before starting the second rep.
METCON
CrossFit Open WOD 13.4
AMRAP 7 MIN
3-6-9-12-15-etc.
Clean and Jerks 135/95/65#
Toes to Bar
Notes
From the annals of Crossfit Open history! If you’re an OG, check your notes from 2013 and see if you can get some more work done today.
Intent > 4 rounds of work (finishing the round of 12 or more). Scale loading, volume, or movement complexity as needed!
The barbell should be moderate for you, something you could cycle a few reps with, but will likely choose singles in the workout itself.
Using 60-70% of your heaviest double today is a decent guideline.
TTB Scaling
A. Volume: 2-4-6-8-10-etc. OR 1-3-5-7-etc.
B. Range of motion: toes to eye level or chest level
C. Kipping Knees to Chest
D. V-Ups
CrossFit Group Class Programming Template (WK2/8)
Little shout out and commemorative coin from CrossFit for being one of the OG affiliates
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