Fitness: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Hang Power Snatch + OHS
Try to catch the power snatch in a quarter squat, stabalize the load then proceed into the rest of the overhead squat. Only recover the bar after the power snatch if you need to adjust your feet or position. Only go as deep as you can organize properly in the overhead squat.
Performance: Snatch Segment Deadlift (1″ off floor, Knee, Mid Hang) + Mid Hang Snatch
The first part of this complex can develop awarness of balance and tension during the initial pull off the floor. Focus on speed under the bar for the high hang snatch.
Fitness: 3×5 Across
Leave room to grow, today’s reps should feel like there is weight on the bar but you’re moving perfectly and not grinding. Reset 1-3 exposures from the last cycle if you need to reset.
Performance: Work up to a heavy 5
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DIY Cash Out – 21-15-9 Heavy Russian KB Swing (breathing rest) + 550m Run
Partner Yoga at CrossFit South Brooklyn
- Coming in 2014: Mat Pilates classes with Kristen H, Evening Yoga with Whitney H and More Active Recovery! Get stoked.
- There is a new post up on Coach DO’s blog, “Inside The Affiliate“. It’s a blog post about how to blog, very meta. Please share it with your besties.
Kettlebell Kitchen at CFSBK!
Want to make eating healthy Paleo meals easier? Check out our in house paleo partners, Kettlebell Kitchen– your go to for Paleo & Zone meals! Food for CrossFitters by CrossFitters, Kettlebell Kitchen is an easy & convenient way to get top notch nutrition delivered right to the box. We’ve tasted the food ourselves, and we think it’s great!
Do you order from Kettlebell Kitchen? What have been your experiences? What is your favorite meal?