Workout of the Day
STRENGTH
Hang Squat Clean, 6-8 sets x 2 Reps
Notes
In about 16 minutes, work up to a relatively heavy double for the day, not a max. We’re using this lifting time to dial in our mechanics and consistency on the lift and iron out technique before using the same movement at lighter loads in the conditioning portion of the day.
METCON
AMRAP 8 MIN
2-4-6-8-10-etc.
Hang Squat Cleans @ 155/105/85#
Handstand Push-Ups
Notes
Intent: 5+ Rounds
Barbell: Moderately heavy; something you can do at least 4 unbroken hang cleans with. ~60-75% of what you worked up to in the complex today is a good guideline, give or take depending on technical proficiency and squat endurance!
HSPU: Can be strict or kipping.
Prerequisite to kip is at least 1 strict rep to the ROM of you’ll be doing in the workout. Up to 1 Abmat is okay as a range of motion scale.
HSPU Scaling
A. 1-3-5-7-9-etc.
B. 1-2-3-4-5-etc.
C. Box Piked
D. Heavy DB Strict Press
CrossFit Group Class Programming Template (WK3/8)
There are roughly 44 YEARS of CFSBK experience in this photo. Chris and JMD started around 2009, and Coach Katie joined as a member in 2013. That’s insane—and beautiful!
The Hang Squat Clean
As fatigue builds in today’s workout, resist the urge to power clean and ride it down. Commit to pulling yourself deep into the receiving position at the bottom!