Workout of the Day
STRENGTH
Back Squat
Heavy 3, then AMRAP @ 85%
Notes
In roughly 6-8 total sets, work up to a heavy set of 3 reps, then take your highest successful 3 rep weight, drop to 85% and perform 1 max effort set. The AMRAP should leave you with 1, maybe 2 reps in reserve.
Example:
35×10
65×6
85×4
95×2
– – –
105×3
115×3
120×3
– – –
102xAMRAP
PARTNER METCON
6 Rounds For Time (3 each)
40′ DB Front Rack Walking Lunge @ 50/35/20# ea
200m Run
Notes
Intent <13 min
Steady on the lunges, easy out the door, fast on the run. There’s only 3 rounds each here; don’t hold back.
Lunge: Heavy load that you can do unbroken with consistent mechanics.
Run: <1:15
A. 130m
B. Run for 30 sec in any direction at a sustainable pace, then run back.
Run substitute = 400-500m Bike
CrossFit Group Class Programming Template (WK2/8)
The calm before your Murph heat starts
Register for your Murph Heat
This year will be our 18th annual Memorial Day “Murph” event! As always, we’ll be running heats of this workout all morning with the CFSBK community. The event is on Monday May 26th and we’ll be blasting off heats every half hour from 8am until 11am. Are you scurred? It’s okay! We’ll have plenty of scaling options available and you can learn more about the event here.
Sign ups so far!
8am 13/25
8:30am 2/25
9am 23/25
9:30am 24/25
10am 25/25
10:30am 16/25
11am 8/10 (15 spots reserved for the Phoenix)
Register here (scroll to the end of the page for all heats) to claim your spot.
Potluck Contributions for Murph
As always, we’ll be grilling for Murph! CFSBK will provide the meat (and meat alternatives) buns and beverages but we ask that CFSBK members bring a side (fruit, chips, etc) for our Murph potluck! For beverages we will provide water, seltzer and some beer, but feel free to BYOB if you’d like.
Leave a Reply