Workout of the Day
FLOATER STRENGTH
Back Squat
15-15-15
*superset with DB Bench Press x15
Every 3:00 for 5 total sets perform one unbroken round of “DT”.
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Shoulder Press
15-15-15
*superset with 400m Rows
FFE Reverse Lunges
16-16-16-16
*superset with favorite ab/midline exercise.
Notes
Choose 1 primary lift that rounds out your training week. The supersets correspond to the programming performed with each lift this week. Tomorrow we have back squats, db front squats, kipping pull-ups and tuck-ups.
METCON
Every 2:00 alternate between the rowing and running distance until 3 of each have been completed (12:00 total)
Row 400m/350m
Run 270m
Notes
Set a challenging but sustainable pace such that you finish each effort in 1:45 or less. The run intervals will likely be quicker than the rowing intervals.
CrossFit Group Class Programming Template (WK1/8)
Carlos hanging out at CFSBK