Workout of the Day
STRENGTH
Rack Jerk
3-2-1-1-1-1
Notes
Athletes may perform a push jerk or split jerk, whichever they prefer.
Newer athletes can perform 5-6 sets of 2-3 reps at moderate load, builiding consistency with mechanics on the lift.
Intermediate and advanced lifters can build to a relatively heavy single for the day.
PARTNER METCON
AMRAP 10:00
12 Alt DB Snatch @ 50/35/20#
9/6 Cal Bike
Notes
Can you get 10 rounds as a team? Work efficiently on the snatch, be smooth in transition, and rip it on the bike!
Choose a moderately heavy DB weight you can cycle for 12 reps, and choose a calorie count you can finish in 30 seconds or less at hard effort.
CrossFit Group Class Programming Template (WK2/8)
165 CFSBKers have registered for Murph this Monday!
It’s gonna be an EPIC day! To see the full details and sign up check out the event page. To see some scaling options check out yesterday’s post.
Murph Potluck sheet
As always, we’ll be firing up the grill for Murph! CFSBK will provide the essentials—meat, veggie options, buns, water, seltzer, beer and some n/a beer as well. We’re asking members to help round things out by bringing a side dish (think fruit, chips, salads, etc.) for a post murph communal potluck.
To help us avoid too many duplicates, let us know what you’re bringing by filling out [this form]!
Feel free to BYOB if you’d like something special to sip on.