Today’s Programming
STRENGTH
Back Squat
3-3-3
Notes
Work up to a heavy 3 on the back squat. Try to go heavier than week 3. Aim for 90%+ if possible. Move well and no failing.
METCON
4 Rounds for reps of:
AMRAP 2:00
6 Goblet Squats
9 Push-Ups
18 Double Unders
Rest 2:00
Notes
Use a heavy DB or KB for the Goblet Squats. (80/60/50/40/…)
At the top of each new round, pick up back at the start of 6 goblet squats.
Scale push-ups down by either decreasing to 6 reps, using an elevated surface or performing them from your knees. Aim for something challenging but that you can do mostly unbroken. Scale up to Ring Push-Ups or deficit push-ups if desired.
CrossFit Group Class Programming Template (WK6/6)
Throwback to this incredible entrance by METCON GALA at Fight Gone Bad 2021
Change to Saturday’s Open Gym Schedule/Blocks
Effective this weekend, Saturday Open Gym blocks have been shifted to prevent overcrowding during peak hours. Any member who wants to take advantage of OG needs to preregister on Zen Planner, especially for the 11-1pm block where we will not accommodate folks who have not RSVP’d after the cap has been hit.
7:30am-9am (14 Cap, 608 Only)
9-11am (No Open Gym, CrossFit Group)
11-1pm (15 Cap, 608 Only)
1-4pm (30 cap, 597 also available for OG after 2pm)
The 10 Best Films of 2021 The Atlantic