Today’s Programming
STRENGTH
Choose one letter from the list below based on what you have not performed this week so far.
A: Bench Press85%x3x5
B: Back Squat 85%x3x3
C: Shoulder Press 85%x3x5
D: Deadlift 85%x3x3
E: 4 Sets:
1. 8-12e RFE Split Squats
2. 8-12 DB Bench Press
3. 8-12 Supine Ring Rows
Notes
Tomorrow we have… well you know.
METCON
“ANNIE”
50-40-30-20-10 Reps for time of:
Double Unders
Sit-Ups
Notes
If you have any Double Unders, do them!
Full Volume (150)
40-30-20-10-5 (105)
10-10-10-10-10 (50)
Alt 2: Normal Volume
Singles: Double Volume
ASSISTANCE
Hammer Curls
3×10-12
CrossFit Group Class Programming Template (WK6/8)
CFSBK Charging into FGB weekend like
FGB15k
We’re inches away from $15,000 raised for Hope for Haiti with Fight Gone Bad tomorrow! Lets get that last push over the edge by end of day folks! We have a special message from the CEO of Hope for Haiti being posted tomorrow thanking us for our efforts. We also have a special surprise for everyone signed up for Fight Gone Bad from our friends at Territory!