20:00 For Quality and Load
50’e Single Arm Farmer’s Carry
1:00e Side Plank
:30 Supported Tuck Hold
A LA CARTE
A. Front Squat 3×1
B. Bench or Shoulder Press 5-5-5
C. EMOM 15: 1 Clean or Snatch
D. AMRAP 15: 15 Cal Row / 15 PC / 15 Cal Row / 15 S2O / 15 Cal Row / 15 Burpees
E: AMRAP 15: 2-4-6.. OHS / Box Jump / Burpee
F: AMRAP 15: 15 cal bike / 14 DB Bench / 12 FFE Rev Lunges
Choose a lift or metcon that corresponds to what you have not performed in the prior few days or what you’re least sore from. For the barbell movements, you may also consider adding a secondary lower skill bodyweight/DB exercise to create a superset.
Tomorrow we have Back Squats and Pull-Ups
CrossFit Group Class Programming Template
Virtual Class Zoom Room (Password: alchemy)
Alchemy Active Recovery @Home: 10am
An hour of movement including stretching, crawling, balancing, rolling, prodding, pushing, poking and joking. Come as you are, feel better when you leave.
Coach Katie discusses event 2 for the Wet Hot American Throwdown
There are still 4 slots available for the WHATD on Friday, July 30th. This is a fun in house throw down event followed by an optional social! Sign up on Zen Planner just like you would any other class!