Workout of the Day
STRENGTH
A. Every 2 minutes for 10 sets, complete (20 minutes):
Advanced
Power Clean and Push Jerk Waves (% of 1 RM)
1) 1 rep at 75%
2) 1 rep at 80%
3) 1 rep at 85%
4) 1 rep at 80%
5) 1 rep at 85%
6) 1 rep at 90%
7) 1 rep at 85% +
8) 1 rep at 90% +
9) 1 rep at 95% +
10) 1 rep @ 85-100% +
Beginner
1 Power Clean and Push Jerk (every 2-3 sets, increase weight)
Notes
This is our final week to wave up on singles, and the goal remains the same: MAKE lifts! In set 10, if you’ve made every lift and things are feeling/looking good, you can opt to attempt a heavier single or new 1 Rep Max. Or choose to come back down for a lighter, crisp rep to end on a positive note, knowing that you made it all the way through the waves successfully!
The Beginner rep scheme is the same as it has been, but this week we encourage you to increase weights more frequently to work up to some heavier attempts.
STRENGTH (B)
B1. Clean Deadlift, 3×3
B2. Seated Arnold Press, 3×6-10 @ 20×1 tempo
Notes
Both lifts can be building or across, as time/energy allow.
The Clean Deadlift should match the positions, posture and balance of the first pull of our Clean. If you were here last week, go a bit heavier or do sets across at your top weight from last week.
The press variation is the same as Weeks 1 and 4, however now there is no pause at the bottom and the rep range is lower. Aim to beat your numbers from Week 4!
CrossFit Group Class Programming Template (WK7/8)
Remembering Janet Upadhye
We are saddened to announce the passing of CFSBK alumna Janet Upadhye. Janet was a wonderful, caring, and creative soul who was a staple of the CFSBK community during her time in Brooklyn. She even worked at the front desk from 2015 to 2016. We are so grateful to have been a part of her story, and to have had her as a part of ours. She will be dearly missed by her friends, family, and the entire CFSBK community.🌹
On May 3rd at 10am there will be a memorial for Janet. For information on how to attend virtually or in person see this link.
View this post on Instagram
Thank you for sharing the news about Janet. She (and Berkeley—woof!) was a kind and friendly soul around the gym. Thinking about her and sending love to her family.
<3