Workout of the Day
STRENGTH
E2MOM x 8 Sets
1 Power Clean
Notes
Perform 1 power clean every other minute for a total of 8 progressive work sets.
PARTNER METCON
6 Rounds for time of:
16/12 Calorie Bike
16 Kipping Pull-Ups
Notes
Alternate complete rounds until each partner has completed 3 rounds each for a total of 6. Try to push the pace on this workout!
Pull-up options:
(+) CTB or 6-8 Bar or Ring Muscle-Ups
15 Kipping Pull-Ups
8-10 Kipping Pull-Ups
8-10 Strict or banded
15 Jumping Pull-Ups
CrossFit Group Class Programming Template (WK6/9)
When your gym pal asks you if you want to go to 608 and do a 2nd workout after class
CrossFit Brings the Community Together
Check out this great video from friend of CFSBK (and the person behind the inside CFSBK series we showed a video of yesterday) Michael Dalton. CrossFit semifinals replaced the Regional competitions that ran for many years prior to the pandemic. Coach David was the competition director for every North East/East Regional event and it was always such a fun celebration of CrossFit culture and sport. If you can ever make it out to a semifinal event they’re a blast!