Workout of the Day
STRENGTH
Back Squat
1xAMRAP
Notes
Work up to the weight you’ve been using the past two weeks and perform one AMRAP set with no pause at the bottom. Try to hit 8-12+ reps leaving 1-2 reps in reserve. Below is an example of what your warm-up sets should look like prior to your AMRAP.
If you did not perform the prior two weeks squats work up to a heavy set of 8.
Target weight: 155lbs
45×10
95×5
135×3-5
145×3
155xAMRAP
ASSISTANCE
3 Progressive sets of:
A1: 10-12 Banded unbroken Chin-Ups
A2: 16 Weighted Walking Lunges
A3: FLOATER Option
Floater options
1. Anchored Weighted Sit-Ups x15
2. Push-Ups or Deficit Push-Ups x15-20
3. 1:00 handstand hold
Notes
Work through 3 progressive work sets on each exercise. For the floater, choose a movement you havent seen this week. We did tuck-ups on Monday, similar to the sit-ups and DB bench press yesterday, which was similar to the push-ups. If you came both days consider the HS hold instead.
CrossFit Group Class Programming Template (WK3/9)
Cam and Mike’s Going Away Party
Long time CFSBKers Cam C and Mike C are leaving Brooklyn (Boooo/hissss) soon and invite you to their farewell party. Its going to be held at Greenwood Park at 4pm (until not so late ish) on Saturday 11/19! Cam says, “Layer up because it’s gonna be BRICK!” Mike and Cam have been staples of CFSBK and we will miss their regular presence at the gym.