Tuesday 11.16.21

Today’s Programming

STRENGTH

Back Squat
3 sets x 5 reps

Notes
Perform 3 sets of 5 on the back squat using a 2-0-1-2 tempo. If you have a 1RM aim for about 80-85% . Perform these as sets across.. You should have 1-2 reps in reserve.

METCON

AMRAP 15:00
10 cal Row
5 Strict HSPU
12 cal Row
6 Strict HSPU
14 cal Row
7 Strict HSPU
16 cal Row
8 Strict HSPU
18 cal Row
9 Strict HSPU
20 cal Row
10 Strict HSPU
…

Notes
Compare to 5.10.21
Try to get into the 18/20 Calorie Row rounds
Continue up the ladder for 15:00 seeing how far you get. Sub Barbell Shoulder Presses off the floor for Strict HSPUs
Row volume decrease & Bike cal Sub: 8/10/12/14…

ASSISTANCE

Canned Food Carry

Notes
Carry 1+ cans of food from your apartment to the gym and drop them off at the box near the front desk. See Monday’s post for more information on this week’s canned food drive.

CrossFit Group Class Programming Template (WK2/6)

Dogs of CFSBK 2022 Calendar

We’re scouting dogs for the 2022 Dogs of CFSBK Calendar benefitting Pupstarz Rescue. We’ll be organizing a photo shoot for the pups and the calendar will come out in December/January. Please email cfsbkcharlie@gmail.com for consideration!