Workout of the Day
STRENGTH
Every 2 minutes x 5 sets, perform the following complex:
1 Clean Deadlift
2 Hang Power Cleans, from above the knee
2 Push Jerks
Notes
Today’s complex is designed to help you build toward a heavier hang power clean and push jerk before the metcon. Start around 65–70% of your 1RM Push Jerk and add weight each set until you reach a moderately heavy load for the day. Keep the lifts sharp and explosive!
Remember—the clean deadlift in this complex isn’t just about moving the bar into position. Each pull off the floor is a chance to reinforce proper technique. Your posture, balance, and positions should mirror those of your clean. Avoid treating it like a standard deadlift (hips too high, weight shifted back into the heels at the start).
METCON
Every 3 minutes x 5 Sets
9 Hang Power Cleans
6 Push Jerks
15 sec Bike Sprint for Max Watts
Notes
Choose a barbell weight that allows you to complete the first 2–3 sets unbroken. Record your max wattage each round, aiming to sustain it as long as possible, while recognizing it may drop by the 4th or 5th round depending on your early pace.
Push hard, but not at the expense of solid hang power clean or push jerk technique.
CrossFit Group Class Programming Template (WK8/8)
Tyler grinding through some heavy farmer’s carry’s yesterday
CFSBK Deep Lore from coach David
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