Workout of the Day
STRENGTH
Back Squat
Heavy 5 then, 90% AMRAP
Notes
This is the 2nd Heavy 5 / 90% AMRAP BSQ exposure this cycle. We performed the same workout week 1 which if you were here, you should reference. In roughly 5-6 total sets, work up to a heavy 5 on the Back Squat, then take your highest successful 5 rep weight, drop to 90% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure and cap your reps at 20.
Coaching Focus: Stance width and foot tension
ASSISTANCE
4 Progressive Sets of:
8-12 Strict Toes to Bars
12-16 DB Push Presses
12-16 Seated Curls
Notes
Work up in weight/reps on this NFT triplet. Try to go to or near failure on your last two sets while maintaining control of your technique.
CrossFit Group Class Programming Template (WK4/8)
CFSBK Coaching Alum Brittany with some toes to bars