Workout of the Day
85%x 5 Reps x 2 Sets
3 sets x 6 Reps
For both tracks, make sure to be doing 4 progressive warm-up sets BEFORE your first work set.
INTM: If all went well from the first wave, bump up your training load by 5lbs from week 1 and perform the work as written. If you missed week 1’s lift, perform the reps using 85% of your Training max (90% of your true max) rounding down as described in Monday’s post.
NOV: Perform 3 sets of 6 reps at the same weight. You should feel like you could do another 2-3 reps if you had to.
8 Rounds for time:
12 Push Presses
8 Burpee Box Jump Overs
Alternate complete rounds with a partner until each person has completed 4 rounds for a total of 8. The Push Press is taken out of the rack and should be unbroken each round.
CrossFit Group Class Programming Template (WK4/12)
Justine cheered you on through the Open, now the time has come for you to cheer her on in an upcoming performance!
See Justine Perform Opera!
Hi beloved CFSBK community! Some of you have been bugging me to let you know about upcoming performances, so here’s the next one – a night at Joe’s Pub at the Public Theater with the American Opera Project. I’m pretty heavily featured in the second half, and I’d love to see you.
The American Opera Project presents Mixtape #1: No More! Live at Joe’s Pub | We made this for you.
A live, handwritten love letter of music, with hearts, skulls, and lightning bolts doodled in the margins. It’s all our emotions in a playlist.
It’s the latest in music theater and contemporary opera performed by incredible artists and hosted by John C. Hume.
April 14, 2022 at 7pm ET
There is a 2 drink or $12 food minimum, per person, during every show at Joe’s Pub.
Doors at 6:00pm
Show at 7:00pm
COME THROUGH CFSBK FAM!