With a 12 minute running clock...
AMRAP 6 Minutes:
12 Box Jumps 24/20"
1 RM Snatch in 6 minutes
Score both your rounds completed and your heaviest successful Snatch. Bar starts unloaded. Any version of the Snatch (i.e., Power, Split, Muscle, or full counts as a good rep). Athletes must load their own bar and clips must be used.
Post rounds, Rx, and heaviest Snatch to comments.
- This morning's 9am Yoga class with Jaclyn K. is cancelled.
- OPEN INTRAMURAL TEAM CAPTAINS: Please submit your team's scores to the spreadsheet if you haven't yet.
- Don't forget that we'll be showing the announcement of Open Workout 17.2 tonight around 8. Come early or stay late to watch it with us on the big screen!
Struggling with Your Pull-Ups? Sign up for AG Strength!
Are you struggling with your Pull-Ups? Are you stuck at the bottom of your Handstand Push-Up? Check out Coach Arturo's new Anti-Gravity Strength class!
Each AG Strength class will be an hour-and-a-half long, focusing on the strength and skills needed to improve Pull-Ups and Handstand Push-Ups. This will include a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your Pull-Up and Handstand Push-Up. This fundamental strength work will carry over into other CrossFit gymnastics movements, including the coveted Muscle-Up.
Dates: 3/14 - 5/6 (2x per week for 8 weeks)
Tuesdays at 6-7:30pm
Saturdays at 11am-12:30pm
Cost and Eligibility
The cost is $160 per month. This cycle is open to all CFSBK members as well as CrossFitters from other affiliates.
What Happens in a Class?
The first class will begin with an assessment of each individual's upper body push, pull, and core strength. Once the assessment is completed, each AG Strength class will consist of skill work, strength development, and flexibility training based on your personal needs, weaknesses, and strengths. If a member chooses to do a CrossFit group class on the same day, we recommend doing the skill and strength work from the AG Strength cycle first. Arturo can advise on this on a case by case basis. Just ask!
These are the kinds of movements you can expect to perform:
Assisted/weighted Strict Pull-Ups
Strict Handstand Push-Ups
Close-Grip Bench Press
Dumbbell Bench PressDB Press
DB Reverse Flys
Bicep and tricep work
Plus much more!
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