For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
Athletes must be cleared by a coach to use the rx’d load on the cleans.
New Stuff
The following equipment has been ordered:
10lb bumper plates (x 3 Pairs)
20kg WFW CrossFit Bar (x1)
Pull-Up Assistance Bands (Lx2, Mx2, Hx1)
York FTS Adjustable Rack (x1)
York Flat Bench (x1)
Sal goes overhead
Bethany pressing, Quinton approving
What other equipment would you love to see (or see more of) at CFSBK?
Press
1-1-1-1-1-1-1
Post loads to comments.
Assistance work:
+ Max Ring Dips, rest 3:00 (3 Rounds)
+ Work on your Performance Focus
+ Shoulder mobility work.
John gets down.
How many hours did you sleep last night?
Back Squat
1-1-1-1-1-1-1
Post loads to comments.
Assistance work:
+ Bulgarian Split Squats 3×8
+ Dead Hang competition: Whoever can hang from the pull-up bar the longest gets a free Pioneer Valley CrossFit "Kool-aid" shirt! (Men hang on the 1.5" side and women on the 1.25") Thanks Sean and Sandy!
+ Develop an outline for achieving one of your performance focuses and start day 1.
(I will obviously assist you on this)
Charmel, Paul and Sal
CrossFit NYC's Gillian Mounsey Strength and beauty!
Starting Strength Wiki
WOD 6.22.08
4 Rounds for Time of:
2-Pood Kettlebell Swings 10 Reps
20" Box Jumps 15 Reps
20 foot Rope Climb 2 Ascents
Post time to comments.
Assistance work:
Foam Roll and Stretch!
Erica does her first Get-Up
How to improve your thoracic mobility
7 Dynamic Stretches to improve your hip mobility
You want a healthy back? Stop stretching it.