Power Clean Metcon
3 Rounds for Time:
10 Power Cleans 115/75
5 Ring Muscle-Ups
3 Rounds for Time:
10 Power Cleans
10 Ring Dips
Scale Double-Unders to 10 attempts or 30 Single Unders as needed. Use a load that is light-medium for you. Scale the Ring Dips to Push-Ups as needed.
Post time and Rx to comments.
Here's a fun time-lapse video done by Coach KHarpz during the first-ever Friday Night Lights Gauntlet event. Come out this Friday the 17th to cheer on representatives from each Open Intramural team as they take on 17.4!
Next Level Weightlifting Club at CFSBK
The Next Level Weightlifting Club offers Olympic lifting with strength training and mobility all in one. Weightlifting classes will be held in two-hour windows and taught by Coach Frank Murray. While there will be a start to every class, you are allowed to show up at any time during the two-hour training session to lift. Those involved will receive the week's programming which they can either do during the training session or on their own times during open gyms. If you are unable to participate in class on a regular basis, you also have access to Coach Frank via email and can submit videos to be evaluated and critiqued. Think of him as your personal coach.
While there are universal weekly workouts, they can and likely will change from person to person depending on each individual's needs. All people are different and therefore require different things to be successful. At Next Level Weightlifting Club, we take that into account and make adjustments as needed to optimize progress.
Typical Sessions Include:
- Group Warm-up
- Heavy Lift (Snatch/Clean/Jerk)
- Light Lift (Snatch/Clean/Jerk)
Just Next Level Weightlifting:
10 Class Punch Card: $250 ($25 / Class)
Recurring Monthly Memberships:
2x/Oly $175 (Weightlifting Club only)
3x/Oly $225 (Weightlifting Club only)
Next Level Weightlifting + Group Classes
If you'd like to combine Olympic Lifting with our Group class offerings, you can include an add on to your membership which can be used on CrossFit, Short Circuit, Anti Gravity, Active RecoveryOpen Gym, Yoga and Pilates. Weightlifting club members can use the AM Open gym block (6a-1p M-F) as options for their add on drop ins.
+2x Group Class Add-on $100
+3x Group Class Add-on $150
New! Unlimited Group + NLWC: $300
This program is ongoing so participants may sign up whenever they want.
Your credit card will be charged immediately at a prorated rated for the rest of the current month. This membership will then automatically renew on the first of every month moving forward until cancelled.
Any questions regarding this program can be sent to info [at] CrossFitSouthBrooklyn.com and olympiclifter88 [at] gmail.com.
Yesterday's Whiteboard: Open Workout 17.3
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