Workout of the Day
FLOATER STRENGTH
Back Squat
20RM
Romanian Deadlift
8-8-8-8
Shoulder Press
3-3-3
Push Press
3-3-3
4″ FFE alternating Barbell Reverse Lunges
8-8-8-8
Notes
Choose one lift and potentially a second DB/KB BW movement for a superset to round out your week. Tomorrow we have… FIGHT GONE BAD!
METCON
E2MOM x 5 Rounds
2 Wall Walks
6 Heavy DB Split or Power Snatches (alternating)
12 Heavy DB Swings
Notes
A few weeks ago we worked up to a heavy single on the DB Snatch. Use that as guidance to go heavier than you normally would on today’s workout. Each round should take you around :50-1:15 to complete.
CrossFit Group Class Programming Template (WK7/8)
A living dead Amanda and Squid Game Jen during last year’s Fight Gone Bad
Fight Gone Bad 2023 is tomorrow(Sat)!
Check out yesterday’s post for all the details and check the Event Link for the schedule and information. We are currently at over $23,000 raised for BCHS what an incredible effort by everyone!!! Tomorrow is going to be amazing!
It’s also not too late to DONATE to the event yourself!
PRE ORDER THESE NEW HOODIES!
We have a new hoodie only available for preorder! We are taking orders until Monday and then they’re gone. If you want it, put in your order because we will not have extras!
ORDER HERE!
