Today’s Programming
BODYBUILDING
A1: 1/2 Kneeling Landmine Row
12-12-Max (each)
A2: Double Kettlebell Deadlift
12-12-12
A3: SA Bench Supported Bent Over Row
12-12-Max (each)
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B1: Seated DB Hammer curl
2×10-15
B2: Lying Triceps Extensions
2×20-30
Notes
For the first triplet, perform 3 total sets of each movement increasing in intensity each round. The first set should feel like 75% effort, the 2nd 85% and the final 95%. For the Max reps, cap your effort at 20 reps. On part 2, perform two total sets with each one feeling about 85-90% effort.
METCON
AMRAP 8:00
8 Alternating DB Power Snatches
32 Double Unders
Notes
Choose a challenging load on the DB Snatch.
DU: 32 DU / 24 DU / 12 DU / 32 Alt 2 / 62 Singles
CrossFit Group Class Programming Template (WK4/6)
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Another successful Art show!
Thank you SO much to all the artists and volunteers who made last night so special! We had great art, a great turnout and good times had by all! We’ll have more pictures up on the Flickr tomorrow but for now! THANK YOU!!
Art is Hard Cursive