BMU Cycle Week 3, COVID update
Hello everyone! We’re moving into week 3 of our Bar Muscle-Up strength cycle and as you’ll see, there’s a good mix of technical barbell work, novel BMU strength progressions, and good old fashioned CrossFit classics like Thursday. I’m excited!
Just to make sure you’re aware: COVID levels in the community right now are about where they were during Delta’s peak last year. We have seen our first COVID case appear in a class attendee, though thankfully there was no community spread from that case. Masks are still absolutely optional in class (I wear one), and there continues to be no updated guidance from the state or city, but you might want to get more cautious about masking in general when around other humans. We’ll be sure to keep you all updated, and if we become aware of a COVID case in a class you were in, know that we will let you know so that you can take appropriate measures.
We expect to see more of these, so one thing I’d ask you all to do is to update your ZenPlanner profile to include a phone number where we can reach you. If there’s time-sensitive information, we want to be able to get in touch. Thanks!
MONDAY
BMU STRENGTH: high hips, ring lat press down, hollow hold
WOD: AMRAP 12
100′ Farmers Carry 2x(50/35)
10 Wall Balls (20/14)
10 Medball Situps to wall
TUESDAY
STRENGTH: Power Snatch 3-3-3-3-3
WOD: Isabel
30 Power Snatches (135/95)
WEDNESDAY
BMU: low bar lat jumps, beat swing + jumps, segmented ring rows
WOD:
5 Rounds For Time
10 DB Snatches (50/35)
10 DB Box Step-Ups
10 Burpees over DB
THURSDAY
Back Squat 5-5-5-5-5
WOD: 1/4 Murph
400m Run
25 Pull-Ups
50 Push-Ups
75 Air Squats
400m Run
FRIDAY
Unknown and Unknowable