Fitness: Snatch Segment Deadlift + Snatch + OHS
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.
Performance: Snatch 1-1-1, then 90% x 1 x 2
Work up to a heavy snatch in 3 attempts, then perform 2 singles at 90% of today’s best snatch.
Fitness: 3×5 Linear Progression
Performance: 72.5% x 8 x 4
Rest about two minutes between sets.
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David spots Deb P. as she skins the cat
Weekend Alternative Programming
We are hosting Mark Rippetoe’s Starting Strength Seminar again and the gym will be mostly closed Friday night through Sunday night (4/25-4/27). As an alternative, we’re offering off-location workouts. Below are the programming options available. Please note that all classes require preregistration, so please sign up ahead of time HERE.
Morning and afternoon classes are on as normally scheduled. Open gym is cancelled.
All normal in-house group classes are cancelled. We are offering yoga and active recovery classes upstairs in the annex, along with a Prospect Park WOD. Your group class membership will apply for any of these classes, including yoga.
Upstairs Annex Classes
9am Yoga for Athletes
10am Yoga for Atheltes
11am Active Recovery
12pm Active Recovery
Prospect Park WOD
9:00am Park WOD
10:30am Park WOD
Meet Coach MeLo on Long Meadow Field as you enter from Garfield Place. Look for orange cones. WOD will include handstand practice and sprinting. Bring your own stopwatch to keep track of interval times as well as a water bottle. Email Melissa [at] CrossfitSouthBrooklyn.com if you have any questions.
All normal in-house group classes are cancelled, including open gym. We are offering three track workouts located at the Red Hook running track.
10am Track WOD
11am Track WOD
12pm Track WOD
I Ran the Pyongyang Marathon: What I saw running 26 miles in a Stalinist dictatorship Slate
What is the Polar Vortex? National Geographic
The Lure of Forbidden Food New York Times