Today’s Programming
STRENGTH
Bench Press
5-5-5
Notes:
Work up to a heavy but technically sound 5 rep set on the bench press. Try to go heavier than week three (7/6)
METCON
For Time:
Run 400m
21 Deadlifts
21 DB Push Press
Run 270m
15 Deadlifts
15 DB Push Press
Run 130m
9 Deadlifts
9 DB Push Press
Notes:
Compare to 11.2.20
Run: Full volume / 270-270-130 / Bike 21-15-9 cals
DL: Medium heavy, the 21 set should be 1-3 sets (225/185/155/135/115/95/…)
PP: Medium Heavy, you should not be able to do the 21 set unbroken, it should take 2-3 mini sets.
CrossFit Group Class Programming Template
CFSBK @ Home
Warm Up
2-3 Rounds:
6 Bodyweight Sumo Good Mornings
12 Bear Plank KB/DB Drags
6e Cook Hip Lifts
24 Seal Jacks
Strength
A1. Split Stance Goblet Good Mornings
4 x 8-10 Reps each
A2. Tall Kneeling Single Arm Presses
4 x 8-10 Reps Each
A3. Single Leg V-Ups
4 x 8-10 Reps Each
METCON
4:00 AMRAP
24 Low Box Runners
4e Single Single Arm Hang Squat Clean Thrusters
12 Sit Ups
— Rest 2:00 —
4:00 AMRAP
12 Low Box Runners
2e Single Single Arm Hang Squat Clean Thrusters
6 Sit Ups
Nicole making strict chest to bars look easy.
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