80% Rep Out
Work up to a heavy single on the Back Squat in no more than 8 total sets. Keep one rep in reserve on your heavy single, do NOT attempt a weight you’re not 100% sure you can hit. Try to exceed your heavy triple weight from two weeks ago. After you find a heavy single, drop the weight to 80% and perform a Rep out set keeping 1-2 reps in reserve. Aim for between 5-10 reps on the rep out.
4 Intervals of:
20 Weighted Box Step-Ups
AMRAP Burpees in remaining time
Use two Dumbbell or Kettlebells for the weighted step-ups and alternate legs for 20 total reps. Use a box that places your hip crease just below parallel when your foot is on top, not the standard box you use for box jumps. The step-ups should take you around 1:00 but no more than 1:30. Use dumbbells heavy enough to challenge y
CrossFit Group Class Programming Template
Blast from the past CFSBK OG Kate Denny and Lance dropped in yesterday. Kate was a long time CFSBK member about 8 years ago. Her and Lance are currently coaches at CrossFit DC alongside fellow CFSBK alum Jess Prewitt
9am: Short Circuit
Open Gym: 8am-2pm
Remember group class members, you have access to Open Gym as well so if the class you wanted to take is full consider heading to 608 for a little OG action to get your labor day workout in!