Workout of the Day
STRENGTH
Back Squat
Heavy 3 then, 85% AMRAP
Notes
In roughly 6 total sets, work up to a heavy 3 on the Back Squat, then take your highest successful 3 rep weight, drop to 85% and perform 1 AMRAP set. The AMRAP should leave you with 1-2 reps in reserve. Do not go to failure. Try to go heavier on your triple or get more reps in the AMRAP than week 2
PARTNER METCON
10 Rounds for Time:
20 Shoulder Presses
20/16 Calorie Row
Notes
Partners alternate complete rounds until each person has performed 5 rounds of the couplet.
Shoulder Press
These should be on the lighter end and each set of 20 should be performed in 1-3 mini sets.
+/75/55/35/-
Coaching Focus: Bracing during the press
CrossFit Group Class Programming Template (WK5/8)
Danny C doing some sumo deadlifts in coach Katie’s class back in 2019.
Unbeknownst to them, they would end up married in 2023! CFSBK has produced MANY marriages and babies in our 17 year history. Who knows?? You could be next!! (no promises, CFSBK is not liable for heartbreak either)