Today’s Programming
METCON
For Time:
150 Double Unders
20 Clean and Jerks (weight A)
100 Double Unders
15 Clean and Jerks (weight B)
50 Double Unders
10 Clean and Jerks (weight C)
Notes:
Choose three weights progressively heavier weights, below are some suggested options.
95/135/155
75/95/135
65/85/105
35/55/75
etc
Double Unders/Alt 2:
150/100/50
100/66/33
>Single Unders
300/200/100
CrossFit Group Class Programming Template
CFSBK @ Home
Virtual Class Zoom Room (Password: alchemy)
Alchemy @Home: 10am
Strength
A1. 3x 8-10e Goblet Lateral Lunges
A2. 3x 8-10 Table Rocks
A3. 3x 8-10 Hollow Tuck Ups
Conditioning
5 Rounds of 45s Work/15s Rest
1. Goblet Tall Kneel to Standing, Alternating Legs
2. No Push Up Burpees
3. Single Arm Muscle Snatches, Alternating Arms
4. Plank Toe Taps
5. Rest
This week Coach David went down to 5-time CrossFit Games champion Rich Froning’s gym, CrossFit Mayhem, in Cookville Tenessee. He did some work with CrossFit’s home office on a new affiliate roundtable program they’ll be launching internationally later this year.