Workout of the Day
5 Rounds for time of:
Run 400m
8 Clusters (+/155/135/95/75/-)
12 Kipping Pull-Ups
Notes
This workout will take most people around 18-22 minutes. Stay consistent on your runs and go heavy enough on the clusters that the weight slows you down to steady singles.
Kipping Pull-Ups
(+) 4-8 Bar Muscle-Ups
(+) 12 Chest to Bar
12/8 Kipping
8-6 Strict or Banded
12 Jumping
CrossFit Group Class Programming Template (WK2/8)
Keith W going overhead at Fight Gone Bad
The Cluster
Today’s workout features sets of 8 clusters — a movement that combines a squat clean directly into a thruster. Choose a challenging load that makes you want to drop the bar between each rep, but still allows you to move with control and consistency. Make sure the thruster portion is a true thruster — drive the bar overhead in one continuous motion without re-bending the knees and turning it into a jerk.
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