A. EMOM 8
5 TNG Power Snatch or Clean and Jerk @ speed weight
5 BF Burpees
*both moves on the minute
M:
5 Rounds for time
5 Deadlift 275/185
55 Double Unders
Program Notes:
This week starts off with a hinge pattern day. The whole week will see a reduction in intensity and volume as Friday will bring about the first CrossFit open workout. We will however get touches of movements that might come out of the hopper. Be mindful of how you feel this week and stay fresh.
“Adjust as needed through the week to make this a “”lighter and less intense week””. “
Today starts with some touch and go barbell practice and BF Burpees in an EMOM. Focus on efficency and speed. The rep volume should allow for you to be done in :20 or less eacg minute.
The metcon today is using deadlift weight that has popped up on CrossFit.com multiple times recently. This can be a good indication of something we might see pop up in the Crossfit open one of the next 3 Friday’s. The volume is intentionally low on this workout. So move fast and practice perfect form.
“275, albeit heavier than what we use in a metcon (225/135) , is still not “”heavy”” in comparison to our max deadlift numbers. So make sure that your weight is possible to be 5 reps unbroken when fresh. This is a speed workout with slightly heavier weight. “
Scaling the Metcon:
**Personal scaling can go beyond any of the following for a variety of reasons. Consult your coach for what is best for you.
RX+: 315/225
Intermediate: 225/135
Scaled: 185/125 , singles
Beginner: Apropriate weight per individual, pogo jumps or singles(no double jump, this is a bad habit that is hard to break, pogo jump until that is muscle memory)