Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 7am, 12pm & 6p
Today’s Programming:
CrossFit
C Day: Clean & Jerks / Squats / Overhead Strength
STRENGTH
EMOM 15:00
1 Power Clean + 1 Front Squat + 1 Jerk
Build up to a heavy load on the complex.
ASSISTANCE
3-5 Sets / 20:00
5 Back Squats
10e 1/2 Kneeling DB Press
20 Push-Ups
Notes:
BSQ: You should be able to jump right into this. Increase the weight per set if needed.
KP: Make it hard!
Push-Ups: If you can’t perform 20 strict, do as many as you can strict each round then go to kneeling.
CFSBK @ Home
Warm-Up
2 – 3 Rounds:
12 Alt WGS
12 Bodysaws
12 Alt Scorpion Stretch
METCON
4-5 Rounds @ EZ Pace
:40 Forearm Plank
5 – 10ea Single Arm Turkish Sit-Ups
1:00 Jumping Jacks
5 – 10ea Cossack Knee Drop BW Exercise
Strength
5 Sets on Each Side of:
2 x SA Hang Power Clean
+ 3 x SA Waiter Squats
+ 4 x SA Push Presses
+ 5 x SA Thrusters
Pilates Happy Hour Coach Frank H on yesterday’s Kettlebell Swings