Workout of the Day
STRENGTH
Push Press
3 x 8-10, Across or Building
Notes
This is the same rep scheme we saw last week, so see if you can make some quantitative and/or qualitative progress. Here is one example:
Week 1:
65×10, 75×10, 85×8
Week 2, aim for:
75×10, 85×10, 90×8-10
PARTNER METCON
AMRAP 12 MIN
3 Bar Muscle Ups
6 Box Jumps 30/24/20″
Notes
Partners alternate full rounds.
Use a higher box than you usually would, but one that still feels safe for you. It is mandatory to step down from the box today or use your hands for an assisted hop down. Do not bound off this higher box. If a 4″ change in box height feels like too much, then try adding a 45# plate to the top of your usual box, which adds 2″.
BMU Scaling:
A. 1-3 BMU
B. 3 CTB Kipping Pull Ups + 3 Dips (Matador, Bench, or Parallette)
C. 3 Strict Pull Ups + 3 Dips (as above)
D. 3 Foot Assisted Pull Ups + 3 Dips (as above)
CrossFit Group Class Programming Template (WK2/8)
A beautiful pillow made by our own Amy Muckerman from one of the old Tokembi shirts we printed. Stay tuned for a new shirt design from another CFSBK artist coming up!
Memorial Day Murph: An Origin Story
Learn more about out 17th annual Memorial Day Murph event and sign up for a heat here!