Workout of the Day
STRENGTH
Push Press + Push Jerk
3 x (4+4)
Notes:
After a couple light warm up sets, use 3 work sets to build in weight for the complex. Use your previous weeks with the push press as a guide.
Focus on a rock solid rack position and maintaining connection in the dip today as you get more dynamic and change directions during the push jerk.
METCON
4 intervals of:
AMRAP 2:00
3 Wall Walks
12 alt Goblet Box Step Ups
Max Reps Double Unders until 2:00
(Rest 2 min between intervals)
Notes:
Intent is to have at least 40 seconds per interval for double unders. Scale back the volume or load as needed to achieve this.
Step Ups (12 total, 6 each side)
24/16/12kg KB
24/20/16″ Box
Wall Walk:
A. 1-2 full ROM
B. 1-3 partial ROM
C. 30 sec angled hollow body hold
DU:
A. DU Practice
B. 2 rounds DU Practice, 2 Rounds max reps single unders
CrossFit Group Class Programming Template (WK4/8)
Jeff tossing around 185 for funsies
The Jerk Rack Position