PROGRAMING FOR THE WEEK OF DECEMBER 10TH

Great work on completing our last strength cycle—especially with the overhead squats! This week, we’re kicking off a brand-new cycle with some exciting lifts and workouts to look forward to.

• Monday: Bench press will be our focus.
• Friday: We’ll shift to front squats.

Wednesday Snatch Variations:
We’ll offer two movement options this week: power snatch and squat snatch.

• Power Snatch: A snatch starting from the ground, caught in a quarter or half squat. This is an excellent option if you’re still building confidence with overhead squats.
• Squat Snatch: If you’re proficient with snatches and overhead squats, we encourage you to dive into the squat snatch cycle.

Highlights of the Week:

• Monday: Bench press, followed by “Death Race 2.0,” a grueling combo of assault bike and burpees.
• Tuesday: The weather looks promising, so we’re going outdoors for a running workout paired with thrusters—a true CrossFit classic!
• Wednesday: Our first snatch cycle class kicks off. Plus, we’ve programmed a core-building couplet featuring suitcase carries (a one-arm farmer’s carry). This addition will enhance stability and core strength, which are key for progress across movements.
• Friday: A strength-focused session with heavy power cleans, front squats, and some double-unders for added intensity.
• Saturday: We’re keeping an eye on the weather and will adjust the programming if needed for a fun and challenging workout.

Let’s make this another fantastic week of training—can’t wait to see you all crush it!

Coach Carlos from back in the day!

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