CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
A: Back Squat (Saturday’s programming)
B: Shoulder/Bench Press 3-3-3-3-3
C: Sumo Deadlift 1-1-1-1-1
D: Hang Power Clean 3-3-3-3
E: Chin-Ups 3-3-3-3-3
For today’s strength segment, choose an exercise that corresponds to what you have not performed in the prior few days or what you’re least sore from. You can also add a second, non barbell movement as a superset. For example, you might perform Bench Press, but add in some DB Rows or you might do Deadlifts and Chin-Ups.
Tomorrow’s Metcon has Deadlifts, Power cleans and Push Jerks
3 Intervals of:
Row 30 Calories
20 Reps DB Bench Press
Go hard on the Row and and attempt to go unbroken and as heavy as you can with good form on the Bench Press.
CrossFit Group Class Programming Template
Joel, Coach Whit, Charles, Someone behind Charles, Olivia, Camille, Runit, David, Katherine and Daniel take off for their first mile. Guest appearance by Thaisa creepin with the phone.
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