With a running clock....
EMOM x 7:
Snatch High Pull + Hang Snatch
EMOM x 7:
EMOM x 7:
Use about 60% of your 1RM Snatch. The load should medium-heavy but doable for all the reps with no fails. If you can't catch in the full squat, scale to power receiving positions.
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Exposure 1 of 8
Metcon (4 minutes):
Score max meters in an interval.
The Open Is Upon Us!
So far we have 106 CFSBKers registered for the 2017 CrossFit Open. If you’ve registered, congrats on making this decision! It's going to be an awesome five weeks in which you'll get to benchmark your overall fitness and engage in some fun competition with yourself, the CFSBK community, and the rest of the world. Last year, about 330,000 people competed in the Open making it the world's largest participatory sporting event.
If you haven’t registered for the Open yet, there’s still time to get in on the fun! Go here to sign up.
As you may have read right here on the blog, we're going to do in-house intramural teams again for the second year in a row to make the Open even more exciting and inclusive. For more information on that, check out the event page. When you sign up for the league, you'll be placed on a team where your performance will contribute to your team’s overall score. Each team will be assigned a captain who will communicate with their team over the 5 weeks and submit their scores to management. This is a great way to meet some new people, have a bit more fun with the Open, and motivate yourself to work a little harder. The Intramural League is completely inclusive. We encourage everyone to sign up and give it their all! Remember: your team won’t be penalized if you can’t do a workout for some reason. Team assignments will go out on Friday of this week.
The registration deadline for the Intramural League is Thursday before midnight. Please opt in here!
Friday Night Lights
This year, we're adding a "Friday Night Lights" component to the Open in which the 15 top-ranked male and female CFSBK athletes will be invited to throw down on Friday night during Open Gym. "FNL" will start on week two, after scores from 17.1 have been ranked. Come on down to cheer as our fire-breathers hit these workouts! Our top 15 athletes will be emailed each week with their invite.
Programming & Submissions
As usual, the Open workout will be programmed for Saturday's group class, which means you'll have the following opportunities to perform the workout:
- Friday morning/afternoon group classes
- Friday Open Gym, 5:30-8pm
- Saturday Group Classes, 8-2pm
- Saturday Open Gym, 2-4pm
- Sunday Open Gym, 6-8pm
For extenuating circumstances, we can try to work with you if you CAN’T make any of those times. With the exception of the Friday and Saturday Group classes, you'll have to find someone to judge you in order to post a valid score. There are often folks hanging around to do the workouts, so just ask the coach to assist you if you can't find someone to help out yourself.
In order for your score to be counted, you must submit your score and judge's name to the CrossFit Games site by 8pm on Monday night. If you don't submit a score, you'll get a zero for the workout, but you’ll still be allowed to participate in the subsequent workouts. There’s nothing worse than crushing a workout and then posting a zero for the year! You’ll have to submit your judge’s name when you submit so remember to cut off the bottom of your scorecard and take it home with you. In a worst-case scenario, you can submit David Osorio as your judge.
Each Thursday (starting tonight!) the gym will be live-streaming the Open announcements on the big screen in 597. Feel free to come on by, drink a beer, and stretch out while you find out what each week's event will be. Come early or stay late after your class to check it out. These typically air at 8pm EST on Thursday nights.
News and Notes
- This morning's 9am Yoga class with Jaclyn K. is cancelled.
- You're invited to Coach JB's birthday party! The fun goes down this Friday at 9pm at Lavendar Lake (383 Carroll Street).