Workout of the Day
“Juneteenth”
PARTNER METCON
AMRAP 24 MIN
6 Squat Cleans (185/130lb)
19 Sit-Ups
18 Push-Ups
65 Doubles
Notes
Juneteenth marks the day (6/19/1865) when federal troops arrived in Galveston, Texas to deliver the message of the Emancipation Proclamation from 2 years prior: that all enslaved people are free. While emancipation didn’t happen overnight for many people, Juneteenth commemorates, celebrates, and honors the end of slavery in the United States.
Here is some history on Juneteenth.
For today’s workout, athletes will move through a full around of work together. Aim to split the work generally in half. For example: A performs 3 squat cleans, B performs 3 squat cleans. A performs 10 sit-ups, B performs 9. And so on.
Clean: Target a load on the moderate side of heavy. Paced singles will be appropriate for most athletes today.
Push-Ups: Scale volume or to elevated reps.
DU: Scale volume so you can complete your portion of the work in about 30 sec or less. Modify to single unders (65 reps per round, per person) if needed.
Programming Template: Week 6/8
Mike, Jamal, Erick and John at CFSBK 1.0 circa 2007
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