Every Other Minute for 10 Minutes (5 working sets):
Fitness and Performance: 1 Clean and Jerk
Start at about 70% and add weight as appropriate. Work up to a max effort for the day, heavier than last week. If you’re feeling good then go for a new PR. Press outs are still misses and the goal is zero misses.
Post loads to comments
3 Rounds for Time:
6 Hang Power Cleans 155/105
6 Jerks 155/105
9 Chest-to-Bar Pull-Ups
For the double-unders, you can scale volume on makes/attempts to around half (30) or you can substitute 20 calories on the erg. The hang power clean and jerk are meant to be medium heavy loads that can be cycled on the fast end. Regular pull-ups or jumping chest-to-bar pull-ups can be subbed for the chest-to-bar.
Post time and Rx to comments.
Yoshi S. has been in Antarctica for the past week or so, staying at the Kiwi base, where Yoshi reports there is a pretty decent little gym. He’s made use of the squat rack, the rowing machine, and the pull-up bar. And of course, he’s representing the home gym!
- Congrats to CFSBKer Haley L. who gave birth to a beautiful baby boy on November 13 at 8:54pm. He weighed in at 6lbs 10oz.
Thanksgiving Schedule Changes
ON: 6am, 7am, 8am, 10am, 12pm 4:30pm, 5:30pm, 6:30pm
CANCELLED: 7:30p, 8:30p, CrossFit Kids
Thursday (11/26) THANKSGIVING:
ON: 8am, 9am, 10am
CANCELLED: 6am, 7am, 12pm, 4:30pm, 5:30pm, 6:30pm, 7:30pm, 8:30pm, and Comp Class
ON: 8am, 9am, 10am, 12pm, Open Gym 5:30-8pm
CANCELLED: 6am, 7am, CrossFit Kids
CANCELLED: 8am, Active Recovery
If you want the schedule changes for Christmas and New Year’s Eve, check our Class Schedule page.
The Story of One Block in Bed-Stuy New York