Workout of the Day
STRENGTH
Push or Split Jerk
1-1-1-1-1-1
Notes
Work up to a heavy split or push jerk taken out of the rack. Choose the style you’re more confident and comfortable with, even if that is a Push Press.
METCON
EMOM x 5 Rounds:
A: 12/10/8 Cal Row
B: 12 Kipping Pull-Ups or 6 Bar Muscle-Ups
C: :45 AMRAP Tuck-Ups
Notes
Alternate through 5 rounds of the triplet for 15 minutes.
Row
Should be :35-:45 of a hard (but not sprint) effort.
Pull-Ups
6/3 Bar Muscle-Ups
6 Jumping Bar Muscle-Ups
12 CTB or Kipping Pull-Ups
12/8 Strict or Assisted Pull-Ups
CrossFit Group Class Programming Template (WK6/6)
Carolanne with a 200lb Deadlift PR this Sunday. We are often capable of so much more than we believe, sometimes all you need is the encouragement of a coach and your peers to do what you thought was impossible!
Gym Closed Thursday Evening
This Thursday the gym will be closing at 4:30pm for our end of year staff appreciation dinner at Palo Santo. Morning classes will be on as normal as well as Open Gym 6am-4:30pm. We appreciate your understanding!!
Jumping Bar Muscle-Ups
Today’s workout includes a Bar Muscle-Up option, if you’ve got kipping pull-ups but not bar muscle-ups, this is a great way to develop confidence and timing with the movement. Give it a shot today!