Workout of the Day
STRENGTH
Bench Press
3-3-3
Notes
Perform 4 progressive warm-up sets then the 3×3 work sets. These can build up in weight through the three sets or stay at the same weight as long as they remain challenging. Aim for 80%+ on your work sets if you have a 1RM or just try to leave 1 rep in reserve on your last set.
METCON
EMOM 12:00
A: 1:00 AMRAP Double Unders
B: 1:00 Tucked L Hang
C: 1:00 Dips
Notes
Rotate through each exercise performing as much quality work as you can between stations.
For the Jump rope station, either perform max double unders OR practice/attempt double unders for the minute. No single unders or alternating 2 steps today!
CrossFit Group Class Programming Template (WK3/6)
Renaldo and Suzie hit the bike trail in style!
RAD at CFSBK Next Week!
Hey ya’ll so the RAD shoe event on 10/8 is in zen planner as an “event”. You’ll need to use this link to register yourself for the class time you want to participate in. We’ll run a special workout and have some fun stuff going on with the RAD crew, a taco truck and a special guest! Short Circuit folks are encouraged to sign up too, the workout will be accessible to you as well.