Back Squat
Fitness
1-1-1 or 3-3-3
Establish a new 1RM, or if you’re newer to the lifts, then perform a heavy triple instead.
Performance
1-1-1
Post loads to comments.
Exposure 8 of 8
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AMRAP 12 Minutes:
30 Double-Unders
20 Squats
10 Toes-to-Bars
Scale Dubs to 75 Singles or 15 attempts as appropriate. The rope portion should take 20-60 seconds. Scale Dubs to Hanging Leg or Hanging Knee Raises as needed. 1-3 sets is appropriate.
Post rounds, reps, and Rx to comments.
Announcing Registration for the 3rd Annual Iron Maidens Raw Open!
Hosted by CrossFit South Brooklyn
February 18, 2017, 9am-6pm
Squat, Bench Press, Deadlift
You are invited to test your one rep maxes in a rare, women’s only environment of badassery. Compete for awesome prizes and cheer on female feats of strength. This meet is open to women of all ages; you do not need to be a member of Crossfit South Brooklyn to participate. We have space for 60 participants, so sign up soon!
We’ve already lined up some great sponsors, including: Cafe Grumpy; Sara June Salon; Twig Terrariums; Threes Brewing/Meat Hook/Ninth Street Espresso; Left Bank Restaurant and more!!
Go here to register!
About
All lifters will have three attempts to lift one maximal rep, in the following order, for:
1. Back Squat
2. Bench Press
3. Deadlift
The sum of the heaviest successful attempts will constitute each lifter’s Total. For each weight class, a first, second and third place will be awarded to the highest Totals.
Weight classes: 123lbs and under; 132lbs and under; 148lbs and under; 165lbs and under; Over 165lbs
Iron Maidens Stay Strong Scholarship
We are thrilled to continue our partnership with Grace Outreach, a Bronx-based nonprofit that works with women to further their education and gain financial independence. Through competitors’ fundraising efforts, the annual Iron Maidens Stay Strong Scholarship assists low-income women in paying for their college tuition.
In 2016, competitors raised $30,000 in scholarship money – $10,000 above our goal. We hope to match or exceed last year’s incredible show of support.
Questions? Contact Meet Director Margie Lempert: Margie [at] crossfitsouthbrooklyn [dot] com.
Details
Entry Fee: $60 for non-CFSBK members; $50 for CFSBK members.
Includes: Eligibility for prizes, a t-shirt and an awesome day!
Registration Deadline: January 7, 2016
Visit www.ironmaidensrawopen.com for more info.
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