80% x 1 x 2
Warm up to 3 attempts at a max snatch for the day then back off for 2 singles at 80%. Your opener should be a certain make. Plan your warm ups appropriately so you’re not doing a bazillion reps before your opening attempt. A rough example is below:
Opening attempt = 165#
Barbell drills at 45#
50% x 1 (80#)
170×1 (NEW PR!)
135x1x2 (80% Back Off Reps)
Post loads to comments.
30 Push Presses 115/75
40 Kettlebell Swings 72/53
30 Ring Dips
The Push Press should be a light weight done in 2-4 sets. Same with the ring dips. Scale for Ring Dips is Ring Push-Ups, Matador Dips (as available), or Push-Ups.
Post rounds and Rx to comments.
- Richard G.‘s family is looking for a babysitter to help one or two afternoons a week. The work involves picking their two girls (ages 9 and 11) from school at two different locations and shuttling them to various activities and playdates. Typically it will be either Tuesday and/or Wednesday afternoons. Hours will be 3 to 7 with an occasional weekend or weeknight gig is possible as well. If you’re interested, contact Richard at rgreenspan[at]me.com.
- Check out Active Recovery at 7:30pm tonight!
ATTENTION: FIGHT GONE BAD COMPETITORS
Coach Jess set up the teams last night and you should have received an email to you and your team. If you didn’t get an email, contact Jess ASAP at Info [at] CrossFitSouthBrooklyn.com. Also, there are still about 8 spots available, so THIS IS (OFFICIALLY) YOUR LAST CHANCE. REGISTER HERE
Don’t Miss Your Chance to Register For Strength Cycle!
We all want to get stronger. That’s because we implicitly understand that building strength is the foundation for increasing overall physical capacity. It has been proven again and again that lifting heavy primes our bodies to be more effective and efficient at metabolic conditioning workouts. Strength is the only mode of training that supports everything else we do in the gym and in life. Plus: it’s pretty badass.
Upcoming Cycle Times and Dates:
A cycle: Beginners, 7pm Mon/Wed and 6pm Fri | Wednesday Oct 7th – Friday Dec 4th
B cycle: Intermediate, 7pm Tues/Thurs and 10am Sun | THIS OPTION IS FULL
C cycle: Morning beginners, 6:30am Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2nd
D cycle: Continuing Education, 6pm Mon/Wed | Wednesday Oct 7th – Wednesday Dec 2th
E cycle: Late mornining, all levels, 10am Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
F cycle: Noon with Margie, 12pm Mon/Thurs | Thursday Oct 8th – Thursday Dec 3rd
Each cycle will culminate in a CrossFit Total on Sunday, December 6th.
Class Sizes: Space is limited to 4-8 participants
Class Length: 90 minutes
Cost: 3x Per Week Cycles:
$300 paid upon registration and then another $300 at the halfway point
Cost: 2xW Cycles:
$200 paid upon registration and then another $200 at the halfway point