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 4-8+ 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 presses work up to a heavy set of 3-5.
(Target weight: 155 lbs)
45×10
95×5
115×3
135×1
145×1
155xAMRAP
METCON
21-15-9 Reps of:
Wall Ball
Kipping Toes to Bars
Notes
This should be a hard and fast workout where you push yourself on trying to go as unbroken as possible with these movements.
K2Tb: Full volume / 15-9-6 / 9-6-3 / 30-20-10 Sit-Ups
CrossFit Group Class Programming Template (WK9/9)
Short Circuit doing the CFSBK driving simulator.
Changes to this week’s Schedule
Hey ya’ll, we’ll be closing an hour early all week due to lower attendance. Open Gym and group Classes will end at 7:30pm Wednesday and Thursday and we’ll only have the 4:30pm class on Friday.