Workout of the Day
STRENGTH
Perform 6 sets of the complex for load:
1 Power Clean
2 Front Squats
3 Shoulder to Overhead
Notes
Rest as needed between your sets. Today you have the option of performing a press, push press or jerk to get the bar overhead.
METCON
AMRAP 10:00
5 Right Arm DB Push Press
5 Left Arm DB Push Press
10 Alternating Box Step Ups with Single DB (5 per leg)
15 Tuck Ups
Notes
Intent for today is a heavy load that slows you down for the push press and step ups, and then sustainable but challenging effort on your tuck ups.
Step Ups:
24/20/16″
50/35/20# ea hand
Scale as needed so you can stand all the way up on the leg that is leading the rep, rather than having to put your other foot down on the box to assist. Hold the DB either goblet, front rack, or behind-the-neck style.
CrossFit Group Class Programming Template (WK2/8)
Josh and Mara warming up their Sumo Deadlifts, one of our focus lifts for the new cycle
Rack Jerks with Eva T
Check out this vintage CrossFit video of Eva T performing rack jerks in the original CrossFit gym in Santa Cruz. This video is probably from 2006 or so?
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