Tuesday 2.25.25

Workout of the Day

STRENGTH, PART 1

Every 2:30 min x 8 Sets
Sets 1-2: 30 Sec Bike + 4 Snatches
Sets 3-4: 30 Sec Bike + 3 Snatches
Sets 5-6: 30 Sec Bike + 2 Snatches
Sets 7-8: 30 Sec Bike + 1 Snatch

Notes
Snatches may be Power OR Squat. Athlete’s choice!

This is the same structure from Week 5, when we did this with Cleans. This will feel metabolically taxing, but ideally you’ll get more rest as you complete less reps, so you can continue to recharge your battery for the heavier sets! Try to find a “just-hard-enough” effort on the bike to challenge your lifting. If you were here in Week 5, refer back to your calorie counts / notes to help you.

Newer lifters: Start light and aim to build a bit across the 8 sets.

Int & Adv: Suggested loading below, or use your notes from this cycle to guide you.
2 sets @ 50-60%
2 sets @ 60-70%
2 sets @ 70-80%
2 sets @ 80-90%+

If you miss a lift, repeat or decrease load and wave up again.

STRENGTH, PART 2

Back Squat
3×4-6, Building or Across

Notes
Aim to add load or reps to what you did in Week 6! These should be tough sets, with no more than 1 rep in reserve.

Focus on creating as much speed as possible out of the bottom of your squat.

CrossFit Group Class Programming Template (WK8/8)

Claire Bear and Asha on DB Snatches, a move we would put money on that we’re gonna see in the Open

Join CFSBKer Tong G on March 5th to Organize with Indivisible Brooklyn

CFSBK stable Tong G is inviting his fellow CFSBKers to join him on March 5th for some political action. Check out the info below!