Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 11am**** & 6pm
Today’s Programming:
STRENGTH
Bench Press
3×8-12
Notes
Work up to three heavy sets in the 8-12 rep range. No failing!
METCON
4 Rounds for Time:
8 DB Hang Power Cleans + Front Rack Reverse Lunge (Left Arm/Leg back)
4 Burpee Box Jumps Overs
8 DB Hang Power Cleans + Front Rack Reverse Lunge (Right Arm/Leg back)
4 Burpee Box Jumps Overs
Notes:
Compare to 10.22.20
DBHPC: (50 / 40 / 30 / 20 / 10)
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
12 Walking Lunge to Rotation
12 Scapular Push Ups
12 NP Burpees
Strength
A1. Pistols or Goblet Kickstand Pistols
4 x 6 – 10 Reps Each
A2. Wide Grip Push Ups
4 x 10 – 12 Reps
A3. Side Plank Clamshell
4 x 12 – 14 Reps Each
Conditioning:
4 Rounds for Time:
8 DB/KB Hang Power Cleans + Front Rack Reverse Lunge (Left)
4 Burpee Tuck Jumps
8 DB/KB Hang Power Cleans + Front Rack Reverse Lunge (Right)
4 Burpee Tuck Jumps
Mimi took the 40 for a ride on Monday’s DB Split Snatch AMRAP. Very impressive!
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