Workout of the Day
FLOATER STRENGTH
A. Front Squat, 5×4 @ 70-75%
B. Deadlift, 4×5 @ RPE 7-7.5
C. Push Jerk, 5×3 @ 70-75%
D. Strict Chin Ups, 4×8-10
Notes
Tomorrow we have front squats, running, crawling, and sandbag cleans!
You may superset your main lift with another DB/KB or bodyweight movement.
Squat and Push Jerk: If you don’t have a good feel for percentages yet, work to RPE 6-7 for 5 sets.
Deadlift: Aim for a weight that leaves you 2-3 reps in reserve.
Chin-Ups: If you cannot complete 8-10 unbroken reps, accumulate that volume with one of the following strategies…
A. 4 sets x [Max bodyweight reps + Foot assisted reps to finish out 8-10 total per set]
B. 2-3 sets x [10 sec lock off + 10 sec negative], followed by 2-3 sets x 8-10 foot assisted reps
METCON
3 Rounds for Time
15 Hang Power Snatches (75/55#)
400m Run
Notes
Intent <12 min
Snatch: Choose a light load you can complete in 1-3 sets each time. The hang position can be anywhere above the knee today. Always stand up fully to complete the rep before bringing the bar back down to the hang.
Since we are working with light loads, do not bail the bar from overhead today! It destroys the 10 and 15# plates. Control the bar to your hip and then set it down. If you want to bail at the 75lb load, use a 15lb bar + 25lb plates and 5’s on the outside.
Run: Go a little faster than you want to! Scale back to 270m if the full effort will take longer than 2:30.
CrossFit Group Class Programming Template (WK3/8)
Dr. Judy and Lizzy with some post workout warm and fuzzies
CFSBK 18th Anniversary Totes
We’ve got a once off tote that we’re selling for $18 to commemorate 18 years of CFSBK. Available at the front desk! Once they’re gone, they’re gone.
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