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!!
