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Thursday 12.10.20

Posted on Thursday, December 10, 2020

Virtual Class Zoom Room (Password: CFSBK)
Virtual Yoga: 7am
Pilates Happy Hour: 6:00pm
Kids: 4:30pm


Workout of the Day

STRENGTH

Hang Power Clean
1-1-1

Notes:
Work up to a heavy but technically sound single on the power clean.

METCON

AMRAP 15:00
3 Power Cleans
6 Strict Pull-Ups
9 Burpees

Notes
PC: Drop the weight a bit from your heavy single. If you were able to go heavy on the strength segment you might load to around 75% for the power cleans in the metcon. It should be a weight you can do paced singles on.
Pull-Up: 6 Strict / 4 Strict / 6 Banded / 6 Self Assisted

CrossFit Group Class Programming Template


Devi A rocking an old school CFSBK tank. Devi has been a member since 2012 and we love her!


A Referee Pursues Her Calling in the Men鈥檚 Game NYT

| Filed Under: Workout of the Day

Comments

  1. Stella says

    Thursday, December 10, 2020 at 8:34 am

    Hi Devi! Love your leggings!

    Between aaaaaaallll the pulling yesterday and cleans + chinups today, I am basically going to cover my hands in lotion and not use them to hold anything until the weekend.

    • Devi Aurora says

      Friday, December 11, 2020 at 1:53 pm

      Hi Stella, thank you!

      And to Coach DO and the amazing CFSBK team, 馃挄馃挄 right back. Can鈥檛 believe it鈥檚 been 8 years!

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