Back Squat / Front Squat
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Heavier than last week.
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 3 of 16
5 RNFT or 20 Minutes:
8ea Leg Contralateral Reverse Lunges
8 Dumbbell Bench Press, as heavy as possible
8-12 Abs of choice
Take the rows at a moderate pace and aim to move directly from one station to the next without any big breaks. For the lunges, use 1 dumbbell or kettlebell held either in the front rack or at the hang and Reverse Lunge with the same side leg (so that the front leg is contra-laterally loaded). Do all reps on one side and then switch. Work up to a heavy set of 8 on the Dumbbell Bench.
Post work to comments.
Coaches Jess and Melissa were recently asked to guest coach a Ladies Night at CrossFit Kingsboro. Jess reports, “The ladies were jealous that we have 6 female coaches on staff!”
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After the third event of the 6th annual Subway Series at CFSBK, we’re down to the final throwdown this weekend! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The final event of the year will take place at CrossFit Queens on Sunday, August 28th. Make the trip up to Astoria (a quick ride on the Q train) to cheer our athletes on!
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