Thursday 8.5.21

Today’s Programming

STRENGTH

Every :90 for 12 sets
2 Squat Cleans

Notes
If you’ve got a 1RM clean and Jerk, aim for around 70%+. These should not be touch and go. Drop each rep, reset and pull a 2nd rep.

ASSISTANCE

20:00 for Quality and Load
2:00 Air Bike
16 total Renegade Rows (no push-up)
16 total FFE Reverse Lunge
20 total Single Leg Glute Hip Thrust

Notes
Keep an aerobic pace through this assistance work. Make each movement challenging but perfect.

CrossFit Group Class Programming Template

A Visual Guide to the Front of 608

Hear ye, hear ye! The front of 608 has been a hot mess so here’s a visual guide to explain where things should and more importantly, should Not go. We need to keep this exit clear, at all times, forever and always, no matter what. The powers that be of NYC have decreed it as such.

This is what we like to see! Nothing between the red tape and no equipment all the way up to the GHD

Listen, if you’re strong enough to use a sandbag for training, you’re strong enough to put it away properly. Even if that means sliding some other bags out of the way to make room on the shelf.

The Ski Erg and Big Sled DO NOT go here. They go with all the ergs and bikes. How could you think this was correct?

OVER THE LINE! I’m sorry smokey, this isn’t nam, there are rules.

The Slice Sleds have a home on the wall next to the tire… where you originally got them from.