Workout of the Day
90%TM x 3 Reps x 2 Sets
3 sets x 6 Reps
Make sure to take 4+ progressive warm-up sets before hitting your first work set, regardless of which track you’re performing.
Int+: Add 5lbs to the work weight you performed on week 2.
Novice: Make sure you’ve still got some room in the tank and can hit all three sets of 6 without missing.
10 Rounds for time of:
15 Wall Ball Shots
50 Double Unders
Alternate complete rounds until each partner has completed 5 Rounds.
CrossFit Group Class Programming Template (WK5/12)
Henry pulling Sumo during Monday’s Strength session. The Sumo Deadlift works the adductors (inner thigh muscles) more than a conventional deadlift and decreases the total distance the bar has to move. Some folks prefer this style of deadlifting due to their limb and segment lengths and it’s a useful variation to work in occasionally. The conventional deadlift remains our standard deadlift as there is more transfer to other movements like olympic lifts and more people generally find the set up and execution to be more comfortable and thus can move more weight.
Be Careful out there ya’ll 🙁
Two men stabbed, a third arrested, after fight in Brooklyn homeless shelter (1 block from gym)
Live Updates: 16 People Are Injured, Including 10 Shot, in Attack on Brooklyn Subway