Workout of the Day
STRENGTH
LEVEL 2
Back Squat
80%x 2 Reps x 6 Sets
Notes
This is a deload week before testing next week. You should have 5 or so reps in reserve on these lifts and focus on standing up fast. If you can, perform one set every 90 seconds, take more time if needed.
LEVEL 1
Back Squat
Heavy 5
Notes
In 5-8 total sets, work up to a single heavy set of 5 reps. Try to go 5-10lbs heavier than week 4
METCON
EMOM 10:00
7 DB Deadlifts
7 DB Front Squats
7 Push Presses or Push-Ups
Notes
Every minute perform all 21 reps of the triplet. Aim to finish each round in :40 or less, if you get behind the clock, either drop reps to 6-6-6 or 5-5-5 and jump back into the next minute or finish the remainder of the workout as an AMRAP unless you catch back up to the clock.
Choose between the push press and the push-ups based on which days you’ve come this week. Tomorrow we have sub max split jerk technique work.
CrossFit Group Class Programming Template (WK8/9)
Jacinto training at CFSBK circa 2009 when we were still operating out of the Brooklyn Lyceum. 14 years later Jacinto is still a staple at the gym!! What a legend!!
Support Justine’s Big Queer Rummage Sale!
From Justine:
In the spirit of pride this year and my newly uncovered queer identity (whee!), i’ve decided to have a charity rummage sale on my stoop this Sunday where all proceeds go to lgbtq+ orgs. Pride this year feels different because of so much hateful legislation toward our community and the action I feel empowered to to take is getting rid of a lot of my stuff for any kind of suggested donation. If any CFSBKers want to support my effort/hang/pride vibes, you can either stop by and see if there’s anything you want, OR bring your own rummage and we can sell it together!
email me at justine.c.aronson@gmail.com to coordinate drop-off 😛
