E2MOM for 20 mins: Power Clean + Hang Squat Clean
1 Power Clean + Hang Squat Clean, pick load
Every 2 mins for 20 mins.
* Choose load, complete complex of 1+1. Build up in weight as you go
Pt. 2: AMRAP 5 mins: Dumbbell Squat Cleans and Runs
Complete as many rounds as possible in 5 mins of:
5 Dumbbell Squat Cleans, pick load
Run 100m
* Do not drop DB’s
Photo by @robcwilson @snoridgecrossfit
I was asked yesterday why we didn’t program a strength portion upfront. I realized I hadn’t posted my reasoning and wanted to share more broadly. In short (because I could talk about this ad nauseum), we are all getting used to working out again with a barbell (though some are at different points in their journey for those who own a barbell). Not only are we wanting to prevent injury but I also want to allow us to get comfortable with moving loads again at manageable weights and reps while allowing for proper recovery.
On top of that I want to return us more to what Michelle and I feel are the basics of CrossFit methodology. We want to focus on technique first and vary modal domains. We want to keep the programming focused on being “fun” and not predictable. We want to allow for all of us to do some benchmarks, Hero workouts, and different styles of workouts we haven’t done as much in the past couple of years. Some days it means a heavy day, other days a long or short workout, repeated high intensity intervals or long duration moderate domains, couplets or triplets, etc.
Last is with our current capacity capped from Phase 2 restrictions we want to allow for efficient classes that don’t run long and allow for distancing and “personal” workspaces. By not having a pre-workout strength session as often we can more easily accomplish this!