Tuesday 3.23.21

CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6pm
Morning Mindfulness: 8am

Today’s Programming

METCON 1

EMOM 10:00
20-35 Double Unders
5 Hang Power Cleans

Notes
Compare to 12.18.20
Adjust the JR volume and weight on the bar such that you can be done in around :30-:40. Cleans should be unbroken and medium heavy

METCON 2

EMOM 15:00
A: 6-8 Strict Chin-Ups
B: Max Reps Tuck-Ups
C: Rest

Notes
Chin-Ups may be weighted, assisted, or broken into multiple sets as needed.

CrossFit Group Class Programming Template

CFSBK @ Home

Warm – Up

2 – 3 Rounds:
12 Alt Scorpion Stretches
6ea WGS
12 Alt Single Arm KB/DB Swings

Strength

A1. Goblet Squats @3111
4 x 8 – 10 Reps

A2. Single Arm Bent Over Row
4 x 10 – 12 Reps Each

A3. V Ups or Tuck Ups
4 x 12 – 14 Reps

METCON

EMOM 10:00
25 Low Box Runners
5ea Single Arm Hang Power Cleans

*Count one foot for reps on the Low Box Runners. If you have a jump rope at home, you can replace this movement with 25 Double Unders, 25 AFT or 50 Single Unders.
*Aim to complete the work in :40 or less. If it seems like it will take you longer, adjust the reps as needed.

Sara G reading the entire NY Times during her rest period

21.2 Results

Great work to everyone who took on 21.2! Now that the submission window has closed, David Fielding took the top spot for the men with 14:29 while Carissa Mueller took the top time for the lades with an 11:12

To see the entire leader board, including by age group and scaled categories, check out the leader board here! Tomorrow we’ll let you know about the AM versus PM competition!

What was she reading? Maybe this? Who knows but Sara!
How Much Weight Did We Gain During Lockdowns? 2 Pounds a Month, Study Hints NYT