Clean and Jerk
Every 90 seconds for 12 Minutes (8 working sets):
Performance: 2 Tough-and-Go Power Clean + Hang Clean (full) + Jerk
Fitness: 3 Clean and Jerk (bail and reset each rep)
Start at 60% and add weight as appropriate.
Post loads to comments
5 Rounds Not For Time or 15 Minutes:
30 Unbroken Double-Unders
10 Dumbbell Bench Presses, as heavy as possible
3-5 Strict Chin-Ups, as heavy as possible
Post rounds/time and Rx to comments.
If you cannot perform 30 unbroken doubles then practice for a minute and score how many you can link successfully. Work up to a heavy 10 on the dumbbell bench and a challenging 3-5 on the chin-up. That might mean adding weight on one end of the spectrum or using a thin band or light partner assist on the other end.
Check out Matt U.’s video from Fight Gone Bad 2012. We’ve got 2 days left, CFSBK! We’re way past our goal—which means that Brooklyn Community Foundation’s Board is going to match every dollar you’ve put in past $15,000. How can you get weird and up your game in the next couple days?
- Want your heat assignment? Get it here!
- Want to know what prizes you could win? Check out Tuesday’s post!
Congrats to those teams and individually topping our leaderboards on CrowdRise! Below are our top fundraisers from both the individual and team divisions (as of 9pm Wednesday 10/14). Fight of the Living Dead and I’m Not a Player I Just Squat a Lot are tied—who’s going to come out on top?
Top Five Teams:
- Fight of the Living Dead: $2,320
- I’m Not a Player I Just Squat a Lot: $2,320
- Hollywood Heavies: $1,985
- Gowanusaurus Rex: $1,170
- Stop With the Whining: $1,160
Top Five Individuals:
- Jay-Star.: $1,500
- Allie C.: $1,225
- Elyssa S.: $1,080
- Morit S.: $900
- Steve H.: $820
Send a last-minute email to your friends and family! Maybe something like this?
Dear ______ [insert name],
I know you probably think I’m bananas for doing CrossFit, but I love it so much—largely because my gym, CrossFit South Brooklyn, is so freaking awesome and doesn’t just care about getting “swole” (defined by the Urban Dictionary as the state of being very muscular and/or buff and in good shape), but we also care about helping our neighbors in Brooklyn.
That’s why I need your help! Through this fun competition we’re doing on Saturday, we’re raising money for a local organization called Brooklyn Community Foundation. BCF supports tons of great and important programs in Brooklyn.
Donate here, and I promise to send you a photo of me drenched in sweat after I crush this workout on Saturday. Also, I’ll love you forever!
XXOO _______ [your name]