Work up to a heavy 5 on the back squat. Try to go heavier than week 2. Aim for 85%+ if possible leaving 1-2 reps in reserve. Sets may be progressive or across. Perform no more than 8 sets total including warm-ups.
15-9-6 Reps for time of:
Chest to Bar Pull-Ups
For the Thrusters, use a heavier weight than you normally would for full volume Fran (21-15-9). The 15 set should take you 2-3 total sets to get through.
CTB: CTB / Kipping / Strict or Banded 15-9-6/9-6-3/ Ring Rows full volume, challenging angle
CrossFit Group Class Programming Template (WK5/6)
Get Help! Linda is stuck!
CFSBK Toy Drive
CFSBK is excited to be partnering with Camp Friendship on their annual toy drive! So far, over 325 children & teens have been registered & we need your help in collecting toys. There is a drop-off box at the gym or you can order from the Camp Friendship Wish Lists:
Amazon Wish List
Target Wish List
– Accepting new, unwrapped gifts
– For children ages 5-18
– Please consider multicultural gifts
If you have questions about the toy drive or about Camp Friendship, you can reach me at: firstname.lastname@example.org
More about Camp Friendship:
When Covid-19 hit and the NYC lockdown ensued, it all started with a single email from community organizer and Camp Friendship Board Member Chris Johnson, seeking volunteers to start a food pantry. On Tuesday, June 2, 2020, Camp Friendship Food Pantry opened its doors for the first time and started giving away fresh produce, pantry bags, and prepared meals. Today, they distribute food weekly to hundreds of recipients, including homebound seniors. Every week approx. 50-60 volunteers, a very diverse and multigenerational group of adults and seniors, high school/college kids, local moms and dads wear their masks, organize inventory, make deliveries using their own vehicles, stuff produce and pantry bags and staff donation tables around the neighborhood.