Workout of the Day
FLOATER STRENGTH
A: Pull-Ups 3×6-8 Across
-or- Ring Muscle-Ups 5 sets of 1-5 Reps
B: Shoulder Press 3×8-12 Across
C: Back Squat 3×8-12 Across
D: Power Snatch 3-3-3-3-3
Notes
Choose one option from the list above to round out your training week. If you’d like to perform a superset with another low skill exercise feel free. Tomorrow we have Pull-Ups, DB Snatches and air bike.
STRENGTH
3-5 sets of:
50′ Hand over hand rope pull
Sled Push back
50′ Hand over hand rope pull
Sled Push back
Notes
Pull a sled with a 50′ Rope, Push the sled back then repeat, then rest. Try to increase the load each set.
CrossFit Group Class Programming Template (WK3/7)
Diapers & Dumbbells moms demoing today’s sled work