Today’s Programming
STRENGTH
Choose one letter from the list below based on what you have not performed this week so far.
80%x6x4
A: Bench Press
B: Back Squat
C: Shoulder Press
D: Deadlift
E: 4 Sets:
1. 8-12e RNT Reverse Lunges
2. 8-16 DB Floor Presses or Seated Arnold Presses
3. 4-8 Chin-Ups
Notes
Tomorrow we have Wall Ball, Rowing, DB Push Press, Burpees, Kettlebell Swings and Box Jumps
METCON
EMOM 10:00
25 Double Unders
5 Hang Power Cleans
Notes
Compare to 12.18.20
Adjust the JR volume and weight on the bar such that you can be done in around :30-:40. Cleans should be unbroken and medium heavy
CrossFit Group Class Programming Template (WK5/8)
Raise two hands if you’re excited about the return of Pilates (Pictured: Andrew)
Pilates Returns this Sunday!
Pilates with Coach Frank returns to CFSBK this Sunday at 9am. RSVP on your Zen Planner Member App. If you can’t see it, click on the “funnel” on the top right and view “Annex” or “All Locations”