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. Track back to Week 2 and try to beat your numbers!
Example:
35×10
65×6
85×4
95×2
– – –
105×3
115×3
120×3
– – –
102xAMRAP
ASSISTANCE
3-5 Rounds for Load and Quality
5-7 ea Single Leg RDL @ 3011 tempo
1:00 Sandbag Bear Hug Hold/Carry
500m Bike, 200m Jog, or 1:00 Jump Rope Practice
Notes
RDLs can be completed with a single or double DB/KB hold. If balance is a limiting factor, perform these near a rig or wall for support.
Go as heavy as you can manage on the sandbag.
CrossFit Group Class Programming Template (WK4/8)
Super Karl informing Matt about his candidate options and polling location mid workout
Super Karl (And CFSBK!) are reminding you to VOTE 🗳🇺🇸
- Early voting = Saturday, June 14-Sunday, June 22
- Election Day = Tuesday, June 24
- New York State is a closed primary state. So, you can only vote in your respective party’s primary (Democrat, Republican) if you are registered with that party.
- This primary will have ranked-choice voting.
- Mayor
- City Comptroller
- Public Advocate
- Borough President
- City Council members
- And potentially more
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