Workout of the Day
FLOATER STRENGTH
A. Back Squat: 4×4, building or across
B. Clean: 6-9 sets x 2 reps
C. Strict Press: 3×3-5, building or across
D. Deadlift: 3×3-5, building or across
E. Strict Pull-Ups: 4-5 sets x Max Reps (-1)
Notes
Tomorrow we have running, high volume kipping pull-ups, and thrusters.
You may superset your main lift with another DB/KB or bodyweight movement.
Clean: These are full/squat cleans. Start light and build in weight or use Wednesday’s wave loading protocol if desired. Track back on the blog or BTWB to see percentages.
Pull-Ups/Chin-Ups: Use the following progression to guide you:
If you have…
> 10 unbroken reps: consider adding load.
5-10 unroken reps: perform as written.
< 5 unbroken reps: perform a cluster of 2+2+2 or 1+1+1, with 20 sec of rest between mini sets.
0 body weight reps: perform 5 box pike or toe assisted reps, using legs as little as possible
🇺🇸1776 PARTNER METCON🇺🇸
3 Rounds for time of:
17 Cal Row
76 Double Unders
Notes
Partner A Rows 17 cals, then partner B rows 17 cals, partner A perform 76 Double Unders, Partner B performs 76 Double Unders until three rounds have been completed.
Double Under Scaling
76/56/36 Reps
114 Single Unders / 76 Single Unders
CrossFit Group Class Programming Template (WK8/8)
Matt just vibing while he finishes the Acid Athletics challenge with a camera in his face.
Pics from our recent RAD event are up in the Flickr. If you post any please credit/tag the photographer @emahoney_97 and R.A.D!
“Stonewall” Donations
49 CFSBKers contributed to our “Stonewall” fundraising efforts benefitting Sylvia Rivera Law Project and Marsha P. Johnson Institute raising a total of $1,220. This year CFSBK matched total funds meaning each organization received the $1,220! Below are the receipts for the donations, thank you to all who participated! If you missed out please donate to the orgs directly.
