Workout of the Day
STRENGTH
Back Squat
Intermediate+
85%TM x 5 Reps x 2 Sets
85%TM AMRAP
Novice
4 sets x 4 Reps
Notes
For both tracks, take 4 progressive warm-up sets prior to your first work set.
Int+: This is our third wave of this 5/3/1 cycle. If things have been going well, add 5lbs total from three weeks ago and aim to get 5-8+ reps on your AMRAP.
Nov: This is our first of three weeks performing 4x4s. Add 5lbs total from your last 3×6 effort and hit all your reps!
METCON
7 Rounds, each for time of:
Every :90 perform
12 Wall Ball shots
36 Double Unders
Notes
Your goal is to be able to finish each round with time to space. If you can’t sustain this volume, decrease the wall ball and double unders by 1/4 (9 wall ball / 27 DUs) do you can complete each round in under :90.
CrossFit Group Class Programming Template (WK7/12)
Coach David is in Boulder this week running some segments for the CrossFit HQ offsite event.