Workout of the Day
FLOATER STRENGTH
Chin-Ups 4×5–8 reps
Cluster 1-1-1-1-1
Bench Press 4×8-10 reps
Front Squat 4×6-8 reps
Power Snatch 3-3-3-3-3
Notes
Perform 3–4 progressive warm-up sets for your chosen lift(s). Work within the prescribed rep ranges, leaving 1–2 reps in reserve.
Tomorrow we have sled pulls, DB deadlifts and wall walks.
ASSISTANCE
4 Progressive Sets of:
8-16 Matador Dips
8-16 Anchored Weighted Sit-Ups
3 High Box Jumps
Notes
Work through 4 progressive sets of the triplet and aim to finish in under 20 minutes. The matadors may be weighted, BW banded or bench Dips can be substituted. The box jumps can be as high as you’re brave enough to try, we’ll be using soft boxes for some of the higher attempts!
CrossFit Group Class Programming Template (WK2/8)
Welcome Foundations Grads Sarah, Katie, Eli and Joe!
Final FINAL Fight Gone Bad tally: $40,058 Raised for BCHS
After the last donations trickled in we’re so excited to announce that we breached over $40k in fundraising this year! Here’s a note from the CDO of BCHS to the community!
