Workout of the Day
FLOATER STRENGTH
A. Weighted Strict Chin Up: 5×2, as heavy as possible
B. Push Press: 5×3, building
C. Clean Deadlift: 5×3, building
D. Back Squat: 5×3-5, building
Notes
Tomorrow we have toes to bar, clean and jerks, and rowing.
METCON
4 Rounds for Time:
400m Run
50 Air Squats
Notes
Intent < 16:00. Check out the video and notes below on this one!
Scaling Option A
3 Rounds for Time:
400m run
50 Air Squats
Scaling Option B
4 Rounds for Time:
270m Run
30 Air Squats
CrossFit Group Class Programming Template (WK7/8)
International CFSBK reunion! Jim and KH visit Mo and Kat in Gothenburg. They all met at CFSBK roughly 9 years ago!
From the CrossFit Archives: Today’s Run / Squat workout
Today’s metcon is a simple couplet that ollllld school CrossFitters will remember being posted by mainsite in 2008. Chris Spealler completes it in 8:35 while Zac Pine does it in 9:33. Notice how consistent his air squats are, even as he’s moving with speed. This workout is accessible, simple, and potent. Is today your day to go RX’d??