Friday 5.19.23

Workout of the Day

FLOATER STRENGTH

A: Bench Press
Heavy 10

B: Back Squat
L2: 75%x 2 reps x 6 sets
L1: 3 sets x 8 reps Across

C: Hang Power Clean or 4″ Elevated Deadlift
Heavy 3

Feel free to superset any of these with some DB Bent Over Rows or Chin-ups

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have deadlifts, toes to bars, running, biking and push-ups.
Deadlifts: Use 2 DC blocks under your barbell for deadlifts, this decreased range of motion will allow you to lift more than you usually do pulling from the floor. Go heavy but don’t max out.

PARTNER METCON

For Time:
2,000m Row while partner holds handstand or plank

550m Sandbag Carry / Farmer’s Carry alternating as needed

Notes
Partners will alternate rowing and holds until 2k meters. The partner not rowing can alternate between wall handstand holds and prone tall planks as desired/able.
After the row, grab a sandbag and a pair of kettlebells and you and your partner will go one lap around the block switching implements as needed.

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CrossFit Group Class Programming Template (WK3/9)

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