Wednesday 7.22.26

Workout of the Day

STRENGTH

6-8 Sets
2 Power Cleans + 2 Split Jerks

Notes
Complete 2 Power Cleans, as singles. Take a few seconds between each rep to ensure proper start position and full tension with the barbell.

After the second clean, adjust rack position and complete 2 Split Jerks. It’s recommended that you reset at the rack position for each jerk, but advanced athletes who are very comfortable with this variation may elect to cycle.

Work with moderate loads that allow you to improve technique. You can build a bit or even do some “waves” across the sets.

METCON

For Time
50 Alternating Single Arm Devil’s Presses @ 50/35lb

Notes
Just you, the dumbbell, the floor, and the clock.

Like the benchmark “Karen” or the Open Workout of AMRAP 7 min Burpees, this kind of “single movement mind-f@<k” is a classic CrossFit format to develop our mental strength and grit as much as our muscle endurance.

Have a plan to bring your effort and intensity not just to the first half, but the whole workout.

---

Programming Template: Week 3/8

Oihana and Tim twinning on the erg

How to watch the CrossFit Games

The 20th CrossFit Games starts TODAY. Individuals will take on 20 events over 4 days. See the broadcast schedule below, we’ll be streaming it on the TV near the front desk all day. Masters and Adaptive divisions have slightly different schedules, see everything here.

Single Arm Devil’s Press