CFSBK Zoom Room (Password: CFSBK)
Active Recovery: 10am
Today’s Programming
STRENGTH
A: Back Squat (Saturdays programming)
B: 12 Deadlifts + 24 Sit-Ups (EMOM 15:00)
C: Rack Push Press, Push Jerk or Split Jerk, 5×1
D: Hang Power Clean 1-1-1-1-1
E: Chin-Ups 1-1-1-1-1
Notes
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 we have cleans and Bench Press
METCON
4 Intervals of:
15 Box Jumps
15 Kettlebell Swings
15 Cals Air Bike
Rest 3:00
Notes
Kettlebell swings should be unboken and challenging. Scale the bike to 10 calories if it doesnt feel balanced with the other two movements.
CrossFit Group Class Programming Template
Kelley flexin’ on us with some strict pull-ups