Snatch Complex
Performance
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Snatch
Fitness
Every 90 seconds x 10:
Snatch Deadlift + Mid-Hang Snatch Pull + Mid-Hang Power Snatch + Overhead Squat
For both versions of the complex, start light and work up to a medium-heavy load for the day. The goal is no misses and fast reps.
Post loads to comments.
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For Time:
500m Row
30 Wall Ball 20/10, 14/9
400m Run
30 Burpees
500m Row
Post time and Rx to comments.
Meg L. just published a new young-adult novel, Museum of Heartbreak! Here’s a photo of her at the launch event at McNally Jackson, and if you look closely, you’ll see that this copy is inscribed to CFSBKer Mary S. (who tipped us off to Meg’s big news). To find out more about Meg and her writing, check out her author page. Congrats, Meg!
- Don’t forget! Jaclyn K. is offering a free yoga class today at 9am in the Annex.
- Dr. Fidler has some new contact info up on his info page. Go here to check it out and learn more about his services!
A Poem by Dr. Mike
Today is turning out to be Literature Day on the CFSBK blog, but we don’t mind. Dr. Mike Cutaia has written for us before, and we’re pleased to present this poem about his wife, Dr. Judy. Enjoy!
“The Reluctant Athlete” 6/10/2016
She doesn’t extoll the virtues of
our gym work,
wringing grimaces
of boredom and pain
from family members,
like I do.
She doesn’t write down her results
or do bar math.
She doesn’t remember what squat weight
she did last week,
or waste time
with the fine points of deadlifting.
She doesn’t record PR’s.
She doesn’t watch the action
in the gym like I do,
screaming silently “yes!”
when I see a good one.
She doesn’t check out
the Instagram pics.
But, I know she is a Crossfitter
because when we miss a session,
she says, “I don’t feel right today. I need to move
and do some work.”
Ah… the sound of music in my ears!
Tweet The Deets
We’re totally crushing on all you guys and we love to hear what you’re up to. Got something of note going on in your life? Let us know! We want to hear about your promotions, events, art, personal victories, discoveries, media campaigns, and small government coup d’états, or you can just share interesting links. We also always love hearing about any CrossFit/athletic-related goals and accomplishments. Send awesomeness to Josh [at] CrossFitSouthBrooklyn [dot] com.
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Yesterday’s Whiteboard: Front Squat | NFT Work
Closest Thing to a Wonder Drug? Try Exercise New York Times