CFSBK Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am
Teens/Preteens: 4:30pm
Today’s Programming
METCON
“DT”
5 Rounds for time of:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Notes:
Time Cap: 12:00
Competition loads for this workout are 155/105. Choose a weight that will challenge you for the 6 push jerks but still allow you to go unbroken on them, at least for the first couple rounds.
ASSISTANCE
3-5 Sets of:
8-12 Seated Arnold Presses
6-8 Dragonflies
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2 – 3 Rounds:
6 Inchworms w/Push Up
12 Alt Single Arm KB/DB Swings
:30 Reverse Plank Bridge
Strength
A1. Single Leg Dumbbell RDL
4 x 8 – 12 Reps Each
A2. Single Arm Arnold Press
4 x 8 – 12 Reps Each
A3. Hollow Body Leg Lowers
4 x 12 – 14 Reps
METCON
10 Rounds for time of:
12 Single Arm Suitcase Deadlifts
9 Single Arm DB Hang Power Cleans
6 Single Arm Push Jerks
Notes:
Alternate rounds between right and left.
Time Cap: 15:00
Welcome back Yoriko!!!
Florence Pugh and Jack Lowden Get in Fighting Shape With CrossFit
Yay Yoriko!!!
Yoriko!
*Love Jen’s look, and Ashima creeping in the background 😉