Workout of the Day
Don’t forget to submit your 23.3 scores before the deadline tonight at 8pm!
GYMNASTICS PULL A
15:00 for Quality:
A1: 3-5 :05 Lock-Off + 3 Second Negative Pull-Ups
A2: 15-25 Tuck-Ups
A3: 10-15e Patrick Step-Ups
STRENGTH
Bench Press
Heavy 10-12
Notes
In no more than 5 total sets, work up to a heavy 10-12 on the Bench Press. Your final set should be within 1-2 reps of failure. If you hit 12 and can keep going… keep going until you have 1-2 reps in reserve. Effort!
METCON
EMOM 10:00
A: :30 Air Bike
B: :30 Burpees to target
Notes
Robust but SUSTAINABLE pace on each of these. Don’t sprint the bike, you won’t make it out alive.
CrossFit Group Class Programming Template (WK1/8)
The winner of the week 3 Extracurricular Open “Dress like a coach” challenge is Linda H with a top shelf rendition of Coach David, down to the shirt and the shades! Hilarious!
Week 3 Honorable Mentions
Cathy and Olena as Coaches Brett, Whit and Penny!
Gus as Coach Jeremy
Justine as Coach Erick
Ashley M as Coach Steph and Winston
Sara (Right) as Coach David (Left)
Coach Katie as Coach David
Jackie W as Coach David
Justine as David as Samara!!!!