17 minute AMRAP of:
30 Snatch, 75 / 45 lbs
30 Snatch, 135 / 75 lbs
30 Snatch, 165 / 100 lbs
Max rep Snatch, 210 / 120 lbs
We will also offer a third scaling option for non-registered athletes of 35/55/75/95 lbs on the Snatch.
To see the complete workout description and information on the tie break rule. Please check out the Games site here.
See the world wide leader board here
DIY Movement Prep
Please show up a bit earlier than your class and perform some DIY movement prep to get yourself ready. We suggest the following:
Warm-Up: Row 3:00-4:00 at an easy pace, try to get a little sweat going
Foam Roll: Your Lats, T-Spine and inner thighs. You can use a LAX on your upper back too if you’d like.
Hip Mobility: Ground based hip mobility (like this, starting at 1:45) 2:00 Each
Shoulder Mobility: Do this classic overhead stretch 2:00 each side
Ankle Smash: Do an ankle smash using a Kettlebell handle. (Kind of like this, starting at 2:25)
News and Notes
- There is No Active Recovery Today
- Good luck to the the SBKers taking on this workout at CrossFit Queens today as part of the invitational Open series.
- As you know, next week we’re hosting CrossFit HQ as they broadcast the live announcement and first competition for Workout 13.2. Because they need to be in the gym setting up the space, conducting interviews etc, the gym will be closed for Tuesday evening classes as well as all of Wednesday. This is a huge event for the CrossFit community and will be watched world wide on Wednesday night starting at 8:00pm EST.
Snatch Camp Today
Happy snatching to everyone registered for The Starting Strength Snatch Camp today with coaches Josh and Shelly. Please arrive by 2:30 to settle in and get yourself ready for the day. Proper weightlifting shoes, Tall socks or Pants, and Tape are highly recommended.
Jumping The Weight With Coach Burgener CrossFit