Tuesday 2.28.23

Workout of the Day

STRENGTH

Front Squat
5×3

Notes:
Aim to go heavier than two weeks ago’s 4×4 (2/14/23).

PARTNER METCON

AMRAP 10:00
6 Squat Cleans @ 135/115/95/65#
9 Ring Dips

*While 1 partner completes 1 round of work, the second partner is rowing for calories.

Notes:
The team score is both rounds completed AND calories rowed in 10 minutes.
Each individual round should not take much more than a minute. Scale weight on the bar, ring dip volume, or method.
Putting together all the work we’ve done on clean technique this cycle, now we’ll cycle reps under fatigue. This should be a moderate weight, something that feels like an RPE 6/10 when you’re fresh.
Ring dips may be kipping or strict, and the prerequisite for doing them today is 6 full ROM matador dips and a 10 sec mature bottom of ring dip hold.

CrossFit Group Class Programming Template (WK9/9)

Guest Coach this Thursday: Cody Mooney

We have a special surprise with 2x CrossFit Games athlete Cody Mooney guest coaching this week’s Thursday evening classes. Cody will be jumping into coverage occasionally to help out at CFSBK. Check out his bio below!

My name is Cody Mooney, and I’m 28 years old. I live in Brooklyn with my wife and our chocolate lab, Snoop. I was born and raised in Maine and have been teaching/competing in CrossFit for over a decade starting when I was 16 years old. I have coached at over 10 gyms around the world in cities like Maine, Boston, NYC, Virginia, London, Abu Dhabi, France, etc., and coached CrossFit camps for many years with the MisFit Athletics crew.

I competed at regionals from the age of 19 in 2014 to 2019, which was my last year competing. I competed individually at the Games in 2017 taking 17th place, and on a team in 2019, taking 2nd place. I was also on the winning team of WZA and Granite Games in 2019 and the 2nd place team in Dubai.

I am excited to be part of your community and looking forward to seeing everyone.

https://www.instagram.com/codyjmooney