Workout of the Day
STRENGTH
Bench Press
Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP
Novice
5 sets x 2 Reps
Notes
The final wave of this 12 week cycle! Get after it, ya’ll.
Int+: We’ll perform the 85% and 90% weeks then go for a 1RM on the final week.
Novice: This week and next will be 5×2 across and should feel like you still have 1-3 reps in reserve. On week 12 we’ll 1RM
METCON
EMOM 16:00
A: 8-16 Dips
B: AMRAP Double Unders
C: 6-10 Chin-Ups
E: AMRAP Tuck-Ups
Notes
The dips and chin-ups should be challenging, about 1-2 reps in reserve at most and should take no more than :30 or so to complete.
CrossFit Group Class Programming Template (WK10/12)
Connor reaching full extension during Tuesday’s Bike, T2B and Push Jerk Metcon
FOR FREE! Two tickets to Lizzie’s amazing show for Friday May 20th, at 8pm. Did I mention they’re free? Due to something unforeseen I’m unable to attend, and hope someone can go in my place. Easily transferrable. HMU! 646.345.4140.