Workout of the Day
FLOATER STRENGTH
A. Power Clean and Jerk, 5×2, building
B. Front Squat, 3×3, 1xAMRAP @ 75-80%
C. Back Rack Reverse Lunge, 4×12 Alternating
D. Deadlift, 4×4, building or across
Notes
Tomorrow we have bike, strict chin-ups, and burpee shuttle runs.
Athletes may superset B/C/D with a non-interfering upper body or core movement.
Deadlift: We’ve had exposures of 4×3 on the past two weeks of floater day. If you performed this lift then, you could repeat the same weights for an extra rep or go sets across at the same load as one of your prior challenging sets.
METCON
5 Rounds for Time
9 DB Deadlifts
7 DB Hang Power Cleans
5 DB Push Presses
Notes
This workout is like a mini Dumbbell “DT.”
Intent <7 min.
DB: +/50/35/20#/-
Choose a load you could do an unbroken round with, though that may not be the strategy that serves you today.
On the push press, do NOT re-bend your knees to sneak under or jerk the weight. Drive through the legs and hips and lockout with knees extended.
(Group Class Programming WK1/8 )
Want to make Eric smile? Start with 245lbs
Dumbbell DT on a Dock
CrossFit Games athlete Jacob Hebbner taking on a DB DT in the Philippines
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