Workout of the Day
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
3 Progressive sets of:
A1: 10-12 Banded unbroken Chin-Ups
A2: 16 Weighted Walking Lunges
A3: FLOATER Option
1. Anchored Weighted Sit-Ups x15
2. Push-Ups or Deficit Push-Ups x15-20
3. 1:00 handstand hold
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.