Workout of the Day
STRENGTH
Push Jerk
5 sets x 2 reps @ 75-80% or RPE 7-8
Notes
If you have a recent or well-established 1 rep max push jerk, use ~75-80% of that for your work sets. If not, work at about RPE 7-8 for how you feel today. We’re aiming for crisp reps: powerful leg drive, clear timing, accurate footwork, and no press-outs!
On that note: Locking out a lift requires you establish the overhead position forcefully before the full weight of the bar is pushing down on you. It has to be proactive as part of a continuous, committed motion—you can’t wait to feel the weight and then react to it. Make it a focus on every lift to never let up on pushing up against the bar, and to lock in your shoulder blades forcefully for a solid base to prevent bouncing. Reach and punch up!
PARTNER METCON
12 Rounds for Time (6ea)
8 Toes to Bar
4 Hang Power Snatches
8 Overhead Squats
Notes
Partners alternate full rounds of work. Intent ~10-15 min.
TTB: To be completed in 1-2 sets consistently. Scale volume or range of motion as needed.
A. 4-6 Kipping TTB
B. 4 Strict TTB
C. 8 Kipping Leg Raise, toes as high as possible
D. 8 V-Ups
Barbell: 95/65/45#. Light load. Use the same weight for both exercises. Ideally, complete the 12 reps as an unbroken set. Hang position can be anywhere above the knee.
CrossFit Group Class Programming Template (WK3/8)
Andrew and Cauvery hyping each other up post heavy lifts!
Sunday 10.5.25: Breath & Plunge for Athletes @ CFSBK
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