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.
50 Double Unders
20 Kettlebell Swings
Perform Double Unders. Even if you’re doing 10 per round. Stop doing Single unders. You gotta BELIEVE!!!
Push-Ups: 15 / mix of strict and knee / elevated or banded
CrossFit Group Class Programming Template (WK4/12)
Congratulations to Nicole on the birth of her Daughter!
Meet Lilia, the newest member of CFSBK 🙂 She arrived 4/1 at 2:50pm and both mom and baby are doing great. Nicole says that midway through her delivery her partner was telling the OB that Nicole does CrossFit so she’ll have her pushed out in No time! New PR!! Congrats to the happy family!!! We can’t wait to meet Lilia