Work up to a heavy Hang Power Clean and Shoulder to Overhead.
Clean Deadlift each rep up to full extension then pull from mid thigh. Watch this video demo for reference on the Hang Power Clean. You may Push Press, Push Jerk or Split Jerk to get the bar overhead. Press outs on the Jerk versions are considered No Reps.
Perform 3 Rounds of the following triplet:
3 Dumbbell Hang Split or Power Snatches, left side
3 Dumbbell Wind Mills, left side
6 Dumbbell Chinese Rows, left side
3 Dumbbell Hang Split or Power Snatches, right side
3 Dumbbell Wind Mills, right side
6 Dumbbell Chinese Rows, right side
Try and go heavier than 7.9.12
Post results to comments.
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Margie’s Going Away Party!
In case you didn’t know, Coach Margie will be leaving CFSBK in a couple of weeks to head out to the University of Wisconsin to pursue an MS in Agroecology, a multidisciplinary approach to sustainable agriculture. Come join us as we wish her farewell and celebrate a new chapter in her life!
When: Saturday August 11th, beginning at 8:00pm.
Where: The Rock Shop, 2nd floor
RSVP: by Thursday 8/9 to info(at)crossfitsouthbrooklyn(dot)com. Please put “Rock Shop RSVP” in the subject line.
All are welcome and encouraged to come!
Skills Class: The Muscle Up
If you’ve been coming to the gym a lot, I bet you’ve noticed those round things hanging from the ceiling. Aside from making very mediocre frisbees, the rings can be used for one of the most coveted and elusive Crossfit movements- The Muscle Up. Combining all of the hardest parts of a pullup, a ring dip, and a barroom headbutt, the Muscle Up is a skill that can take a long time to learn on your own, but with careful practice and coaching can realistically be achieved in a fairly short time period. Our own Coach Noah, born to the unholy union of a chain smoking Russian gymnastics coach and his lovely Chimpanzee bride Jenny Bananas, will be running a Skills Class devoted to learning, practicing, and developing the Muscle Up on Sunday, August 12th at 5:00 PM. Space is limited to 8 participants, and those interested should sign Email Noah(AT)crossfitsouthbrooklyn.com to sign up. There is a $15 fee for the class and a strict buy in of 3 Unbroken Chest To Bar Pullups and 3 Ring Dips.
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