Workout of the Day
SKILL: HANG SNATCH
Every 3:00 for 7 Sets Perform
45 Double Unders
3 Hang Squat Snatches
The goal of this workout is to build up to a challenging load on the 3 hang squat snatches. Both the double unders and snatches need to be completed each round by no later than the 1:30 mark. Scale the double unders so you can complete them in 1:00 or less.
CrossFit Group Class Programming Template (WK3/6)
One week from today is our RAD X CFSBK shoe collaboration event. There will be free tacos, a special RAD group class workout and an optional floater workout happening in 608. Not to mention some more surprises! (also, shoes, yes lots of shoes you can buy!) Even if you don’t want to participate in the workout/s you’re welcome to stop by and check things out.
Here is the group class workout we’ll run. These will be full 60 minute classes with two CFSBK coaches. RSVP for a class time below!
With one partner working at a time, complete as many reps in 30 minutes as possible of:
Row, cals (total)
Alternating DB Snatches (total)
Double Unders (per person)
If you want to perform this group class workout you’ll need to use this link to register yourself for the class time you want to participate in.
The Rad Floater
This is an optional additional workout that will happen in 608. A coach will run heats of up to 5 people at normal intervals throughout the day. This can be done before or after your class workout. Or can be done on its own if there is enough space.
5 Shoulder to Overheads
5 Front Squats
5 Burpees over Barbell
D: Less lbs