Workout of the Day
STRENGTH
Front Squat
4×2 @ 88% – 90% / RPE 8-9
Notes
Heavy doubles today.
Every rep should be controlled, tight, and explosive out of the hole.
Expect the bar to feel challenging and slower than previous weeks, but form must stay sharp. Leave about 1 rep in the tank.
Rest ~3 minutes between sets to recover fully and keep quality high.
METCON
3 Rounds for Time:
550m Run
7 Power Cleans 185/135#
Intent <15 min
Notes
This workout is meant to be a gritty, medium length effort with a balance of running and heavy barbell work.
The 550m run should feel like ~2:30–3:00 of work at a steady but pushable pace. Use it as controlled effort, not a jog.
The 7 power cleans should be heavy enough that you need to break into singles or small sets. Move efficiently, set up well each rep, keep the bar close, and receive in a strong, stable position.
Aim for consistent round times and avoid blowing up early.
Scaling
Weight: 155/135/115/95/65 Reduce load to allow steady singles with good form and/or cap barbell reps at 5.
Run: 400m/270m
CrossFit Group Class Programming Template (WK6/8)
Several CFSBKers in Ohio yesterday for Jess Foxes celebration of life.
(L to R) David, Melo, Katie, Runit, Brett, Sasha, Bjorn, Rickke, Peter, Jennie, Whitney, Frank, Cindy, Lizzie, Chris, Dan, Kristin, Richard, Noah, Steph, Ellie, Jessica, McDowell, Matt, Samir, Ben, Matt, Noor and Ayana
Front Squat
This great 2:30 video shows a great overview of alignment and technique requirements with the front squat. Check it out before today’s class!
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