Fitness: 1×5 across
Pick things up and put them down.
Performance: 5/3/1 “3 week“
70%x3, 80%x3, 90%x3+
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20 Front Squats, 155/103
30 Box Jumps 24″/20″
40 Kettlebell Swings 53lb/35lb
50 Wall Ball Shots 20lb, 10′ / 14lb, 9′
*15 minute cap
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Today is the final day of the 2013 CrossFit Games! Who are your picks to win?
CrossFit Total Today!
CFSBK Rowing Workshop
Coach Nick is teaching a two-hour rowing clinic on Saturday, 8/3, at 2:00. Do you want to improve your effectiveness on the erg? Do you dread rowing workouts? Or maybe you love them and want to row more on the side? The clinic will include the following:
- Review of the machine – footstretchers, drag factor, how to set up workouts, how to review scores after workouts
- Lecture with an in-depth breakdown of the rowing stroke (recovery, catch, drive)
- Learning the breakdown on the machine
- Drills to improve technique
If you’re interested, please shoot Nick an email at nick [at] crossfitsouthbrooklyn [dot] com. There’s a cap on the number if participants, so sign up now! This workshop is $25.