Workout of the Day
STRENGTH
Shoulder Press
Intermediate+
95%TM x 1 Reps x 2 Sets
95%TM AMRAP
Novice
3 sets x 6 Reps
Notes
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 3.
Novice: This is the final week of 6’s before we drop to 4x4s for three weeks. Ideally you still make all your work sets this week!
METCON
AMRAP 10:00
10 Cal Row
10 Push Presses
Notes
Go light on the Push Press such that you can remain unbroken for the most or all the workout. (+/75/45/35)
ASSISTANCE
3 Rounds for Quality:
15 Crossover Symmetry ATYTs
15 Weighted Sit-Ups
CrossFit Group Class Programming Template (WK6/12)
Come for the fitness, stay for the doggos. Drey, Stephen, coach Whit and Talula
Obesity and the Microbiome CrossFit Health
On Friday, April 22, at 4 p.m. PT/5 p.m. MT/7 p.m. ET, Alessio Fasano, M.D., will join Mike Giardina for a live Q&A-style webinar focusing on the connections between the human microbiome and health. Learn more and register here.