CrossFit Southpaw – CrossFit
Newer Athletes may focus in on one or two of the movements (ex. Just a power clean and front squat). Focus on moving well and owning the movements!
We are transitioning into a different programming template this week, so workouts will be programmed day to day (this week only). Beginning sometime over the next few days, you will be able to look at all of the workouts well in advance!
If you see some repetition in the movements, it is likely because of this transition. I think you will all like this change – remember to let your bodies rest when they need it!
A: Power Clean + Front Squat + S2O (1+1+1)
Work up to a heavy weight for the complex 1 Power Clean, 1 Front Squat, 1 Shoulder to Overhead
B: Metcon (AMRAP – Rounds and Reps)
EMOM as long as possible
2 Power Cleans, 2 Front Squats, 2 Shoulder to Overhead (135/95)
-Every 3 minutes, add one rep of each movement
-Ex. On minute 3, you will start doing 3 PC, 3 FS, 3 S20, on minute 6 you begin doing 4 PC, 4 FS, 4 S2O EMOM
Score is total number of rounds completed (each minute = 1 round) and number of reps on the last round