CrossFit South Brooklyn

Established 2007

Power Snatch

Posted on

3-3-3-3-3
(E3/4) L1 Sets Across/L2 Max Effort
We're going one more 5×3 instead of the planned 5×1 for the 3rd exposure.

Post loads to comments.
compare to 2.8.10

"Annie"
50-40-30-20-10 reps for time of:
Double Unders
Sit-Ups

Post time to comments.
compare to 10.17.09
Athletes without well developed Double Unders will practice for 12 minutes.

Helner
Alec H, Kitchen Sink Time

Congratulations to everyone who competed at CRASH-B's yesterday.  A big thank you to Coach Nick for all the time and effort he put into preparing our team for the event.  Coach Nick has had a huge influence on our community and training since he's started with us and we couldn't have done this without him.  Thanks also to Dan R and Asta F for taking pictures and everyone who came out to support our athletes.
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New Online Store!
CrossFit South Brooklyn's NEW Online Store is now live!  This is replacing our previous Mind Body Online software.  You can purchase Group Classes, Foundations, Private Training, Special Programs and Merchandise in one easy to use interface. All members who were previously on Mind Body Online must now register at the SBK Online store.

CrossFit South Brooklyn's Online Store

Some new products located at the store are:
10 class punch cards, Mugs, new Hoodies, new sweatpants, new shirts, scarves and more!

A HUGE thank you to Paul and Becca at Quist Industries for creating this store for us.  This is a huge upgrade for us.  Please let us know what you think.

Comments

  2. Can’t wait to snag some of the online store gear!

    Snatches!Lots of drills with the 22lb bar, then some at 42 and 52.Work: 57x3x5

    I still have such a long way to go on this movement.

    Annie: 8:28 (PR)10 secs faster than one month ago. All of my double-unders were unbroken except for my last 10 when I got caught up twice. That clearly doesn’t make sense. Situps still take me way to long. Need to get faster at these!

    Off to Ohio…again. See you all on Thursday.

  3. WU1800m row incr speed by 10 every 300m

    foam roll work. yum

    WOD Snatch45lb drills65lb drills95x3x5 from ground95x3x2 from mid hang

    loving this movement…looking forward to more of it.

    Annie9:05PR, last time 12:3650, 30, 20 10 DU’s unbroken. 40 was 30, 10. thought my head was going to explode after the 50. need to stop swinging my arms so wildly and speed up my sit ups. happy though.

    CDrow

  4. Power Snatch 5x3Warm-up: 65×3 85x3Work: 95x3x5

    Annie12:08 (PR)

    The new merchandise looks great. Is there going to be an in-gym pickup option? No need to ship stuff all over Brooklyn…

  5. 4 rounds NFT50 sit-ups50 squats (40 lb. weighted vest)50 box jump step ups (40 lb. weighted vest)

    Wasn’t rushing, took about 32 minutes. Sit-ups unbroken, with hands on shirt (didn’t want the shoulder too involved). Squats were all sets of 10 after the first set of 20. Legs were still a bit shot from saturdays sit-up/squat wod.

    My squats had better be awesome by the end of this.

    It tough watching Annie and not being able to participate. Still, it was really nice to see so many friendly faces at a noon class.

  6. Joe – yes, there will be an in-gym pickup option. Also, there will be an enticing display of merch at CFSBK which, of course, you will be able to purchase right there and then.

  7. Snatch Work

    45lb drills65x585x385x3x5

    Big challenge this lift, lots of movements and key timing elements to think about combined with the dynamic part of the piece make this very tough. enjoying coming back to it often this cycle though as i have seen (a little) progress.

    Annie: 11:28DU very broken during the 50, got a couple of 18’s and 10’s after than but very inconsistent.

  8. Power Snatch95x3x5

    great snatching with Joe, starting to feel a bit more consistent, though I still have to work on not pulling with my arms.

    Annie (1st time): 15:10situps were slow, but steady, dus still need work, gotta start stringing them together instead of going double-single-double.

    Store looks great, I’ll have to raid the kids’ college fund to get all the new gear.

  9. There is now a shipping option for in-store pickup which = in-gym pickup. For those of you who purchased product today, your shipping option has been changed to in-store pickup, thus saving you the UPS fees.

  10. Power Snatch still is an exercise in contorting my body into a position it doesn’t want to conform to. Did 42lb 5×3 just trying to get my body near the correct position. Good for me to focus on those really tight spots.

    Annie – 7:46PR previous time was 8:10. Still not stringing all DU together.

  12. I did sets across at 135. failed one apiece in sets 4 & 5 just due to overall tiredness I think. this felt like the right weight for me, as form definitely needs a bit of work at this weight but 130 felt solid the week before and was relatively easy for me.

    willie, hope your nose is ok. at least you know you’re keeping the barbell close enough :).

  13. I forgot to mention I did annie in 7:32, which is quite a PR for me, down from 9:something. double unders are finally coming together after years of intermittent practice.

  14. SnatchWarm-up/practice at 22 lb32x3x242x3x4

    Still having trouble with these. Perhaps my problem is thinking too much…or not enough?

    Annie (my first)14:11Counted attempts, but I made all 10 du’s in the last round. Still can’t string any together to save my life.All sit-ups unbroken.

    I was thinking of doing the 2000 m today, but I just rowed 500 m after class and called it night.

    NICE job on the online store guys!

  15. guys the online store is awesome. i was gonna get some pants but i’ll wait to see them in person. lest i end up looking like paulie short shorts. i dont have the legs for that.

  16. Did a Crossfit Total yesterday to finish up the strength cycle I had been doing.

    I did a CFT last on January 5th. Just a few days before starting what turned out to be a 4 week strength cycle. I got a 735 on a 285 squat, 120 press and 330 deadlift.

    Yesterday afternoon I PR’d the total with 770 on a 300 squat, a 135 press and a 335 deadlift.

    Now we will all get to see in the coming days how badly I do at the metcons.

  17. Made up snatches.

    moved the weight this week from 75 to 80 x 5. As usual, there were some attempts that felt really good, and some that felt mediocre. Its a work in progress, but overall feels better.

    Did Annie–cut all the DUs in half cause I didnt have enough time. Still took me 17 minutes.

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