3 Position Snatch
1-1-1

(E1/4) 3 Sets of the Following Complex: High Hang Snatch/Hang Snatch/Snatch
*Bar should stay in the hands for the entire complex. Work up as heavy as you can with good form. 

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Compare to 10.18.10 

Snatch Balance 
1-1-1

*Attempt to catch each rep as deep as possible 

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Compare to 12.29.10

Steph P. Squatting in Iceland

REST DAY PALEO DINNER THIS FRIDAY 2.18

Craig and Michelle K. have teamed up to bring you the next Paleo Challenge Rest Day dinner.

Time: 8:30 PM

Place: Casa de Craig, only 2 blocks from the box.

What to bring: Drinks!

RSVP to: mignyc (at) gmail dot com for details and directions.

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As Many Rounds as Possible in 15 Minutes of:
5 Ring Dips
10 Pull Ups
25 Sit-ups
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Skill Work
Candlestick to Roll
Elevated Bridges

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Kelly Starrett does an MWOD at CrossFit South Brooklyn

Rowing Seminar Today
Today at noon Coach Nick will be hosting a Rowing Technique Review and conditioning workout. Get Stoked!

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Eat.Move.Improve
CrossFit Gymnastics

3×3

Today's lifts are done at a 2-2-X-1 tempo.  Use a submaximal weight for this first exposure, emphasize consistent, correct posture during your lifts.

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(e1/8)

As many rounds as possible in 10 minutes:
5 Deadlift, 225/155
25 Double Unders

Scale this workout so that the deadlifts feel heavy, but doable, mostly in unbroken sets of 5 or 3/2 in later rounds.  Prioritize your ability to achieve and maintain a neutral back angle. Scale the Double Unders such that it won't take you more than about a minute and a half to complete your reps.

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Melissa L somersaults over a barrier

Debbie Does Double Dream Hands

Tonight's Rest Day Dinner
Host: Justin L
Host Contact: Justin(AT)mutopo.com

Detals:
8:30pm Dinner at Coco Roco located at 392 5th Ave. between 6th and 7th.  The dinner is at 8:30 so the Friday night Open Gym folks can come too after their workout.  Please RSVP today, ideally by noon.

Thanks, Justin for volunteering to host!

New Movement Pool
The movement pool for the next cycle will be:
The Snatch, Front Squats & Push Press

As usual, the Snatch will be on Monday, Front Squats on Saturdays and Wednesdays and Push Press on Thursday.  Watch the above videos and do a little independent research on your own to dial in your understanding of these moves before we get started tomorrow.

Were you involved in any sports in college?
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Row as many meters as possible in 15 minutes
There is a 23 strokes per minute cap on this workout.

Can you hit 3000m? 3500? 4000?
Check out this video of Nick or Nick's Dad rowing. Watch the smoothness of their pulls, the relaxed recovery and the consistency in their technique. Take notes, people.

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3 Rounds NFT
8 OH Walking lunges witha  Kettlebell, each leg
16 Hand to Hand Swings
8 Bent over Rows with a kettlbell, each arm

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This is the last Back Off Week WOD.

Resident badass, Teresa B hit 42 Unbroken Push-Ups yesterday!

No Mas Tuesday 7-8pm Open Gym
We are no longer holding open gym on Tuesdays at 7pm. Due to logistic issues, we're going to keep that time open for other programs.  If you've got any questions or comments please email David directly at David(At)CrossFitSouthBrooklyn.com

How does your body feel coming into the new cycle?  Which of the three movements we're focusing on this cycle are you  most excited for? (Push Press, Snatch, Front Squat)
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