Workout of the Day
STRENGTH
Power Clean
Heavy Single
Notes
Take about 15 minutes to work up to a heavy but submax single power clean. Prioritize movement quality over weight.
METCON
Every 3:00 x 5 Rounds
60 Double Unders
10 Power Cleans
Notes
Aim to finish your rounds by around the 1:30 mark or faster
For the Power Cleans, use somewhere around 50-60% of what you worked up to in the strength portion and see if you can perform these as touch and go reps.
Double Unders should take less than a minute to complete. Scale the volume accordingly.
CrossFit Group Class Programming Template (WK9/12)
Welcome Foundations grads Angela and Will
Hope For Refugees
Thank you to everyone who participated and donated to the Hope for Refugees workout this weekend! We had 88 gym members perform the workout on Saturday so the gym donated $440!
