Every 90 Seconds for 12 Minutes (8 total sets):
Fitness: 1 Snatch
Performance: 1 Hang (full) Snatch
Start at 60% and add weight every 90 seconds. The goals is to finish heavier than last week.
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3 Rounds For Time:
3 Rounds of “Cindy”
7 Hang Power Cleans 155/105
One round of “Cindy” is: 5 Pull-Ups, 10 Push-Ups, and 15 Squats. Bands or Ring Rows are okay for the pull ups. The power cleans must start from the hang, and the jerks can be shoulder-to-overhead anyhow (push press, push jerk, split jerk). This should be done unbroken on the fast end, but the bar weight should be medium heavy for most athletes. If breaking up the barbell reps, consider breaking up the hang power cleans at 6, then taking the 7th rep right into your first jerk. TRY NOT TO PUT THE BAR BACK ON THE FLOOR UNTIL YOU COMPLETE ALL 7 JERKS.
Post time and Rx to comments.
Mega congrats to our CrossFit Gantry Spooky Halloween Fest competitors! They CRUSHED it. Team PB & Jacked (Brett F., Bryan B., and Coach Whit) took first, and the Modern Marvels (Matt K., Lauren S., and Brendan N.) took third!
- DAYLIGHT SAVING TIME ENDED AT 2AM. Fall back an hour!
- The New York City Marathon is TODAY. Please allow for extra time crossing Fourth Avenue, and read yesterday’s comments to get some pro tips!
- Kids Club is cancelled today! Join us for CrossFit Preschool at 9am or 10am.
Check Out Anti-Gravity at 2pm Today! (or Tuesdays at 7:30pm)
Is your kip krap? Are you muscle-ups more like muscle downs? Are your pistols mere pop guns? Coaches Noah and Arturo have designed Anti-Gravity: an hour-long gymnastics strength, skill, and conditioning class.
The class will focus on the gymnastics skill and strength components that are most commonly demanded in CrossFit workouts, using a variety of skill exercises, progressions, weighted and strict practice, and other techniques to teach, develop, and perfect your bodyweight movements. Our goal is to improve not only skill, but gymnastic work capacity and muscular endurance.
When: Tuesdays at 7:30PM and Sundays at 2PM
Cost: This counts as a regular group class
Each class will consist of skill work, strength development, conditioning, and flexibility training. Every class will include dedicated strength work and a WOD, so its intention is to be a complete workout of the day on its own.
Email Noah [at] CrossFitSouthBrooklyn.com or Arturo [at] CrossFitSouthBrooklyn.comwith any questions!
Marathon The New York Times
Good luck to all SBKers running the marathon today! Be sure to let us know how it goes!