Workout of the Day
FLOATER STRENGTH
Pull-ups 4×6-8
Curls 3×10-15
Bench Press 3×1
70-75% AMRAP
Back Squat 3×5
3 Deadlifts
2 Hang Power Clean
1 Shoulder to Overhead
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 Pendlay rows, push-ups OR toes to bars and rowing
ASSISTANCE
3-4 Progressive Sets of:
8-10e 1/2 Kneeling SA DB Press -OR- 8-25 Push-ups
8-10e RFE Split Squats
Notes
The first set should feel like an easy warm-up and each following set should become a little more challenging.
CrossFit Group Class Programming Template (WK5/8)
Pat working through the burden carry workout a few weekends ago
Next CFSBK Coven this Tuesday!
Coven is back for our 5th edition on December 2nd, Tuesday @ 6 PM for a holiday full moon energy reset sound bath! Support your nervous system, facilitate deep relaxation, and attune to the peace, prosperity and power that you already are.
Led by Travis and Coach Cara.
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