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Friday 6.2.23

Posted on Thursday, June 1, 2023

Workout of the Day

FLOATER STRENGTH

A: Hang Power Clean (optional + 2 Front Squats)
Heavy single

B: Back Squat
L2: 85% x 2 Reps x 6 Sets
L1: 5 Sets x 3 Reps Across

C: Shoulder Press
5 sets of 3-5 reps

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

Notes
Choose one lift that best rounds out your training week thus far. Tomorrow we have Front Squats, Chin-Ups and running.

METCON

4 Rounds for time of:
:30 Tuck-Ups or Kipping Toes to Bars
:30 Rest
:30 Box Jump Overs
:30 Rest
:30 Air Bike
:30 Rest

Notes
Work hard on this 1:1 work to rest interval! Maybe not too hard on that :30 bike if you want to survive.


CrossFit Group Class Programming Template (WK5/9)

Every Murph heat!!!

Thanks to Aaron W who captured the “before” pictures of everyone prior to Murph. Champions!!

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