Monday 4.14.25

Workout of the Day

STRENGTH (A)

Every 90 seconds for 12 sets, complete (18 minutes):

Advanced
Power Clean and Push Jerk Waves (% of Clean 1 RM)

1) 1 rep at 70%
2) 1 rep at 75%
3) 1 rep at 80%

4) 1 rep at 75%
5) 1 rep at 80%
6) 1 rep at 85%

7) 1 rep at 80%
8) 1 rep at 85%
9) 1 rep at 90%

10) 1 rep at 85%
11) 1 rep at 90%
12) 1 rep at 95%

Example (163# 1 RM)
114#, 122#, 130#
122#, 130#, 138#
130#, 138#, 146#
138#, 146#, 154#

Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)

Notes
This week the Advanced rep scheme waves up heavy singles. The goal remains the same: MAKE lifts! Adjust your numbers as needed to have a successful day and improve your technique one rep at a time.

The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.

STRENGTH (B)

B1. Clean Deadlift, 3×3, building
B2. Tall Kneeling Alternating DB Press, 3×12-20 alt @ 20X1 tempo, building or across

Notes
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.

If you are limited by clean technique relative to your conventional deadlift, you may need to use a heavier percentage to train strength here. Regardless, choose weights you can perform with proper positioning. If you can shrug or high pull the weight, it’s too light!

The press variation is the same movement as Week 2. Refer back to your notes for loading guidance. Hold the tempo. Aim for at least 2 sets that feel like 8/10 RPE or harder.

CrossFit Group Class Programming Template (WK5/8)

A lovely mix of veteran and new CFSBKers at 10am class this Saturday