Workout of the Day
STRENGTH
3-Position Clean
5 x (1+1+1)
Notes
The 3-position clean consists of three consecutive cleans performed from different starting positions. This week’s sequence is: High hang → Below the knee → From the floor. You may perform squat or power cleans for today’s complex.
The goal of the complex is to reinforce proper pulling technique as you progress from the high hang down to the floor. Pause briefly at the start of each rep to show control and balance with the barbell. This complex will challenge your grip, so consider starting with lighter weights—around 60–75% of your 1RM—before increasing the load.
METCON
AMRAP 12:00
8 Dual DB Power Cleans
8-15 DB Push Ups
400 m Run
Notes
The goal today is to choose a load that feels heavy for the DB Power Cleans, but not so heavy that you need to break up your reps.
For the push-ups, aim to complete them in no more than 1-2 sets at any point during the workout. Performing push-ups on dumbbells can allow for a slightly greater range of motion at the bottom, but be mindful not to lose midline stability or alter your elbow positioning. Your elbows should track at about a 45-degree angle from the torso — not flared out wide or pinned tightly to your sides.
CrossFit Group Class Programming Template (WK3/8)
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