Add 5lbs to you previous exposure’s weight. This is your last exposure!
Rest 60-90 secs between sets.
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FSQ e6/6 compare to 3.28.13
8 Rounds with a Partner for time of:
7 Dumbbell Hang Power Snatches, Right Arm
7 Dumbbell Hang Power Snatches, Left Arm
Alternate with rounds with a partner until 8 are completed.
CrossFit Open Invitational This Saturday
This Saturday we will be hosting several gyms and some of their best athletes as they take on Open Workout 13.5. A variety of CFSBKers have been kicking ass and taking names for the last several weeks at boxes all around the city. We’re excited to be hosting the final workout for the 2013 Open season and hope to see a bunch of CFSBKers cheering them on. The heats will start at 11am and the event will probably be about 2 hours long. We still don’t know the workout length so a concrete timeline isn’t set yet. Afterwards everyone is welcome to Die Koelner Bierhalle where beer and sausage await. Remember, the Open is over, time to Treat Yo Self.
We’re looking for some volunteer Judges to help staff the event. If you’ve got a Level 1 cert please email David(AT)CrossFitSouthBrooklyn.com to sign up. We’ll review judging standards and protocol beforehand. Thanks!
Group Class Schedule
We’ll be programming 13.5 for this Sunday since we’ll only be offering 2 group classes on Saturday (8 and 9am). If you can’t make it on Sunday morning you can attempt the workout at Open Gym on Friday or Sunday. Just remember to submit your score before 8pm if you do it Sunday night, which you can do it at the front desk.
Complete as many rounds and reps as possible in 4 minutes of:
100/65 pound Thruster, 15 reps
15 Chest to bar Pull-ups
If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.
To read the full workout description and standards, click here
How many pairs of shoes do you own and how many do you actually wear?