Fitness: Clean Pull + Clean + Jerk
Work up to a medium heavy load, try and add a few pounds to last week.
Performance: Clean and Jerk 90-90% x 1 x 5
Work up to 3-5 singles between 80% and 90%
Clean Pull: 105% x 3 x 3
3 Clean Pulls at 105% of best clean.
Post loads to comments.
4 Rounds, As Many Reps as Possible:
1:00 Thrusters 135/95
Post time and Rx to comments.
News and Notes
- Want to work out at 9am and bring your kids? Now you can, with CFSBK Kids Club, every Sunday at 9am.
- Active Recovery is on at 11am with Coach Fox.
Strength Cycle Total Today at 2pm
Coach Jeremy’s Strength Cyclers will wrap up their eight-week cycle today starting at 2:00pm. Lifters will be testing their 1RMs in the back squat, press, and deadlift. All are welcome to come by, hang out, and do some cheering. Get ready for some massive PRs!
Wanna Flex on the Beach?
Flex on the Beach is a super fun team competition coming up in September and Coach MeLo wants to know if there’s enough interest to register a team or two.
What: A two-day event on Saturday, Sept. 19 and Sunday Sept. 20
Where: Long Beach, NY
What: A team event with two men/two women, 4 WODs each day, with Rx and scaled divisions
Cost: Registration cost is $412 per team, but we do have a $60 off code, so about $90 per teammate
More info can be found here.
Email Coach MeLo at Melissa [at] CrossFitSouthBrooklyn.com if you’re interested!
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