Sunday 1.18.26

Workout of the Day

FLOATER STRENGTH

A. Snatch, 6-8 sets x 2-3 reps, building
B. Back Squat, 3×3, 1xAMRAP @ 75-80%
C. Deadlift, EMOM x 10 Min: 2 reps @ 70-75%
D. Wide Grip Bench Press, 4 x 3-5

Notes
Tomorrow we have partner sorenson holds, an upper body movement of choice, ball slams, and sled sprints.

Snatch: Can be power or full, athlete’s choice.

Deadlift: Use percentage of 1 rep max OR RPE 6-7. Focus on speed on the ascent and a controlled return to the floor for each rep.

Bench: Use a grip that is 1/2 to 1 fist’s distance wider than your typcal grip. Use a slower-down, faster-up tempo. Work sets may be building or across.

METCON

AMRAP 12 MIN
4-8-12-16-20-etc.
KB Swings (32/24/16kg)
Alternating Box Step Ups

Notes
Travel up the ladder as far as possible in 12 minutes. Add 4 reps to each movement each round for as long as possible.

KB: Choose a heavy bell that you’re comfortable swinging for at least 12 reps unbroken. Intent is a Russian height swing.

Step Ups: If your legs are cooked from yesterday, perform these unweighted. If not, option to add load — you could hold your KB goblet style OR grab a set of DB’s and perform suitcase style reps.

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(Group Class Programming WK2/8  )

Andrea can do this CrossFit stuff with her eyes closed!

Looking for a post-WOD spot to hang with your gym buddies?

Our neighbors at The Bar in Gowanus are offering CFSBK members Happy Hour all night every Monday-Wednesday. See the flyer below for details!