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Workout of the Day

STRENGTH

Deadlift
EMOM x 10 Min:
2 Reps @ 85-90% of Week 1’s heavy triple

Notes:
These should be heavy, but executed with your best technique. Don’t rush your set up.
Use your heaviest set of 3 from last week’s lifting to find your weight range today.
If you were not here to deadlift last week, then in the warm-up time work up to something that feels like a 7 or 8/10 RPE for 2 reps.
You may touch and go from the first rep to the second. Control your descent on both reps, rather than dropping from the top.

METCON

EMOM x 15:00
A. 40 sec Bike for Calories
B. 40 sec Alternating DB Squat Snatch
C. 8 V-Ups + 8 Tuck-Ups + 15 sec Hollow Hold

Notes:
Beginner athletes or those with mobility limitations may choose this variation for the snatches: 1 DB Power Snatch+ 1 DB Overhead Squat.

While aiming for a full depth, “below parallel” rep, the squat should be only as low as the athlete can maintain heels on the ground and the supporting elbow locked out. After the squat is complete, alternate to the opposite side.

Use a moderate to heavy load that you can move with good mechanics, consistently.

For “C,” scale back the rep count on v-ups and tuck-ups as needed to maintain quality reps. The work should be completed in 30-40 sec each time. Here is an example of scaling with that in mind: 5 v-ups + 7 tuck ups + 15 sec hollow hold

CrossFit Group Class Programming Template (WK2/8)

Nice and tidy 608 back cor

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