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WOD 3.2.17

With a 12 minute running clock...

AMRAP 6 Minutes:
12 Burpees
12 Box Jumps 24/20"

Followed by...

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.

 CFSBK OG Allan E. takes on Open Workout 17.1 | Photo by Thomas H.

  • 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
Pull-Up Negatives
HSPU Negatives
Close-Grip Bench Press
Static Handstands
Dumbbell Bench PressDB Press
Lateral Raises
DB Flys
DB Reverse Flys
DB Row
Chinese Rows
Ab wheel
Bicep and tricep work

Plus much more!


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Reader Comments (21)

Looking to improve your power lifting?

Want to get all the physical therapy secrets?

Here's your chance...all @ the same time. every. single. night

I'll be away from my Brooklyn home with the one and only JB and Kharpz from March 8th until April 15th and am renting out my room. If someone is looking or has a close friend that's looking for a spot for a month...please shoot me an email @ brad.larson1@gmail.com and I can get you more details.

Thanks CFSBK Fam

March 2, 2017 | Unregistered CommenterBrad L

But wait, that's not all. Call today and we'll throw in a free shamWOW for only 3.99. Wow folks, That's a low price!!!

March 2, 2017 | Unregistered CommenterK HarpZ

I've been waiting my whole life for Arturo's AG strength class. I just didn't know it until now.

March 2, 2017 | Unregistered CommenterAriel

If you are one of the first 100 callers, you will receive a Shake Weight and the Shake Weight Commercial DVD for FREE. That is right, for FREE.

Yeasssss! Super excited way to go Coach!!!!!
Count me in!!!! Anti-gravity cycle!!!!!

March 2, 2017 | Unregistered CommenterEbony

So. sold.

March 2, 2017 | Unregistered CommenterKate Tk

AG strength cycle!!!! I love the concept, but wish Tuesday was 6-730AM :)

March 2, 2017 | Unregistered CommenterLinda

This workout has been brought to you by the number 93, and the letter S (for "snatch" and "suck it, burpees").

I got 93 reps, not 91 like I wrote on the whiteboard, because apparently I can't do math at 7:45 AM.

Then I hit 93 on the snatch, which I'm pretty sure is a PR! I did it twice, too, since the first time was a little squirrelly. It's kind of silly that I've never hit more than 90 before -- strength is my strong point, not coordination. :P So it felt good to finally get something higher than that, given that I think my previous PR is a good 3 years old.

March 2, 2017 | Unregistered CommenterStella

Also: Ditto Linda!

March 2, 2017 | Unregistered CommenterStella

@Kate Tk.... so. are you sold on the AG strength class or on this once in a lifetime opportunity to live with @lil_jb and I? Can't say I will provide gymnastics lessons. BUT we do have a pretty legit big screen TV....and a banjo.

March 2, 2017 | Unregistered CommenterK HarpZ

@kharpz you know I feel like my chances of getting that first strict pull up are about even with either of these opportunities but I have to with AG this time!!! Will check back for future offers (the shamwow alllllmost sealed the deal though).

March 2, 2017 | Unregistered CommenterKate Tk

AG Strength Cycle selling out FAST! Get on it!!!

March 2, 2017 | Unregistered CommenterCharlie

Noon class
99 reps on the AMRAP
187 on the snatch

Fun class. #cartwheels

March 2, 2017 | Unregistered CommenterFox

interesting how AG Stength is almost sold out but Brad still doesn't have a subletter. my dad is a salesman. guess it runs in the family [hair flip emoji]

March 2, 2017 | Unregistered CommenterJosh S.

Totally bummed I can't do AG Strength. Echoing Linda in wishing that Tuesday time was in the AM.

March 2, 2017 | Unregistered CommenterJoy

Actual free offer:

If anyone wants two tickets to this concert (Sunday afternoon), let me know and they're yours: http://pscny.org/home/calefax-reed-quintet

March 2, 2017 | Unregistered CommenterStella

So, I'm just wondering how many reps of this workout people are getting... :/

March 2, 2017 | Unregistered CommenterAllie B

6am with DO and Lady Fox
84 reps on the AMRAP
165 on the snatch which would be a PR except for the press out.

March 2, 2017 | Unregistered CommenterDan G.

5:30pm with WhitRo

112 reps on the AMRAP

Worked up to 88 on the snatch, which is my current 1RM. It didn't feel super heavy, but they didn't feel just right so I stayed at that weight.

Huge thanks to Ro for helping me improve just about every single part of the snatch today. Didn't PR, but the overall movement is starting to feel much more controlled.

March 2, 2017 | Unregistered CommenterSteven N

96 reps
225# snatch

March 2, 2017 | Unregistered CommenterJohn Emmert

1) Go Stella! It's cuz you weren't over thinking it!
2) Day 2 of Operation Resist Office Treats was a success. (Today it was cake, cookies, and giant hersheys kisses)
3) 109 reps, 83# (pr!, but walked and moonwalked with it)
4) Great AR with Whit. Hit all the sore things.


March 2, 2017 | Unregistered CommenterAllie B.

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