Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.
Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+
Press
Fitness: 75%x5x2
(75% of last week’s working weight)
Performance: 40%x5, 50%x5, 60%x5
Post loads to comments.
DL e6/6, Press Deload
__________________
For Time:
Run 400m
Then, 10-9-8-7-6-5-4-3-2-1 reps of:
Kettlebell Swing
Push Up
then, Run 400m
Post time and Rx to comments.
Congratulations to Coaches Jeremy and Margie On Their Engagement!
CFSBK LGBT WOD Details
CFSBK is very proud to be hosting the 3rd LGBT NYC CF WOD!
- Sunday, June 9th, 3-4pm
- Followed by post-WOD socializing at Die Koelner Bierhalle
- To RSVP, please go to the Facebook event page. If you don’t have Facebook, you can also RSVP by posting a comment to this page!
- This is also the weekend of Brooklyn Pride, so be sure to check out the other festivities, including the Brooklyn Pride LGBT 5K Run
In honor of LGBT Pride month, the WOD will be:
“STONEWALL”
AMRAP 10 Minutes:
6 Squat Cleans 135/95
28 Double Unders
6 Shoulder To Overheads 135/95
9 Burpees
The weight can be scaled to anything that is appropropriate for you and we will provide a double under modification if your doubles are a work in progress.
Who should come to the LGBT WOD?
- Lesbian, gay, bisexual, transgender, queer crossfitters. You do not have to be a member of CFSBK — all are welcome!
- Allies – people who may not be LGBTQ, but want to have fun with friends (and working out at 3pm means you can stay out later on Saturday night!)
- People with an appreciation (or high tolerance) for Beyoncé, Nicki Minaj, Madonna, Rihanna, Lady Gaga and 80s-90s pop jams
_________________________
Why Do We Drive On The Right?
DL – 285×5, 325×3, 360×6 – Felt solid
Press – 65×5, 80×5, 95×5
WOD – 6:50 32kg bell (Russian)