Max Rounds in 12 Minutes of:
8 Dumbbell Muscle Snatches (each arm)
Burpee Long Jumps across the Lyceum

Great to see so many new faces early on a Saturday Morning!

Hang squat clean 3-3-3-3-3-3-3 reps

skill work:
Clean Grip Burgener Warm-up
L-Sits

John gets comfortable.

Pretty amazing demonstrations of strength, power, accuracy, balance, coordination, flexibility…

 

Post thoughts to comments and enjoy your day off!

"Annie"

50-40-30-20 and10 rep rounds of:

Double-unders

Sit-ups

Foundations class did great again today! Please remember to do your homework and read CFJ Issue 15: Nutrition

Look at all these athletes!

From above

"I can see Kevin’s abs through his shirt!!" -Allison

Thanks again to every athlete that participates and makes CrossFit South Brooklyn so special. You guys and girls continue to amaze me every week with your intensity, integrity and friendship.

Deadlift
1-1-1-1-1-1-1

We had 4 PR’s today! Great work, everyone!!

Skills:
Sections 1-4 of The Burgener Warm-Up WMV MOV
Section 1: Power Position into a triple extension and shrug
Section 2: S1 + Scarecrow position with the elbows high and outside
Section 3: S1+S2 + External Rotation for a Muscle Snatch
Section 4: With the Bar overhead you transition from your pulling foot position into your receiving foot position. Make some noise!

The hard soles of Olympic Weightlifting shoes:
Do not compress under load which eliminates instability.
Cause downward forces to be transfered more directly.
Have raised heels which increase the ankle’s potential range of motion and lead to a more acute knee angle

These benefits are true for both the fast and slow lifts. You can purchase a pair Here