Workout of the Day
95%TM x 1 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 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!
6-12 Push-Ups or Dips
9 Kettlebell Swings
:30 Air Bike
Alternate between both movement using the air bike as an active recovery. Focus your intensity on part A.
CrossFit Group Class Programming Template (WK6/12)
Pierre recently celebrated his 10 year anniversary at CFSBK!!! What a milestone!! Congrats Pierre
Recommended Reading: The Role of the Bench Press in Strength Training by Bill Starr The CrossFit Journal