Reggie Fasa’s Workout of the Week
Today’s workout is programmed by the UK’s Reggie Fasa, who came 10th at last year’s Strength in Depth European Semifinal. Fasa came a very impressive ninth at the 2023 NOBULL CrossFit Open and is obviously looking to build off his Semifinal appearance this year with a ticket to Madison.
Workout
For time:
- 30 Power Clean @100/70kg
- 30 Bar Muscle Up
- 30 Shoulder to Overhead @100/70kg
Time cap: 10 minutes
Scaling
If the weight is too challenging for you, scale this down to something that is around 70% of your 1RM clean and jerk. You should be able to perform around five reps unbroken for the shoulder to overhead so it doesn’t turn into clean and jerk singles! Power cleans will be performed in singles but you shouldn’t have to rest too much between reps.
If you can do bar muscle ups, but 30 is unrealistic for you in a workout, either scale down the number of reps or swap for C2B or pull ups.
Tip from Fasa:
“Pace yourself on each movement as 30 is a lot of reps in one go. Think about what numbers are realistic for you with sets for both the weightlifting and the bar muscle ups and make sure to not flirt with failure early on! Take disciplined rest between each power clean and maintain manageable sets on both the bar muscle up and shoulder to overhead that won’t lead to missed reps.”
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