Take 12 Minutes To work up to a heavy weight on the following complex:
Deadlift with pause at “Hip” position
Hip Power Clean
Try to go heavier than last week
15 Minutes NFRs
Reverse Lunges 60%x8e
8/5 Strict Pull-Ups
:30 second L-Sit
You can either add load or break up reps on the pull-up depending on your capacity.
Yesterday we posted a photo of Julie Foucher from this years Open putting up one of the best scores in the world. The video above shows her in 2009 early in her CrossFit journey. Amazing development!
Submit your Open Scores Today!
In order for your workout to count please login and submit your score by 8pm today. Your score includes your total reps, tie break time and the name of your judge. If you didn’t take your section of the score card home, we’ve got them at the gym. You can either stop by or call the front desk at 347-83-CFSBK between 9am and 2pm today to get your details. Any issues should be directed asap to David(at)CrossFitSouthBrooklyn.com. This video has more details about submitting your scores.
Scheduling and Programming Update
As mentioned yesterday on the blog, there are no classes on Tuesday evening and all day Wednesday while we host CrossFit HQ and the live announcement of Open workout 13.2 with Camille Leblanc-Bazinet and Annie Thorisdottir. Below is what the programming will look like since this modifies our training schedule:
Tuesday 6am, 7am, 8am, 12pm
Mondays workout or a benchmark WOD
Two lift Thursday. Squat and Bench, bro.