3 x 5 Linear Progression
Add 5-10 lbs to last week or establish a 3RM.
3 x 2
Go heavier than last week or establish a 1RM.
Post loads to comments.
Exposure 8 of 8
25 Kettlebell Swings 32/24kg
25 Dumbbell Thrusters
25 Calorie Row
Sub Hanging Leg Raises or Hanging Knee Raises for T2Bs as needed. The swings are Rx’d as overhead. For the Thrusters, Rx the dumbbells at about 45% of your (total) bodyweight. The goal is to move quickly through this chipper and not get bogged down too much on any one movement.
Post time and Rx to comments.
Tomorrow! The 2016 Subway Series Kicks Off at CrossFit Virtuosity!
Another year has gone by, and it’s time once again for an NYC affiliate throwdown: the sixth annual Subway Series! All NYC affiliates are invited to participate—the affiliate with the best overall score at the end of four events wins the Subway Series Trophy and bragging rights for a whole year! The first event of the year will take place at CrossFit Virtuosity in Williamsburg this Sunday, August 7th.
CFSBK is sending Jason C., Coach KHarpz, James A., and Brad D. to compete. The first event kicks off at noon. More event info, including the Scaled and Rx workouts, can be found here. Head up to Virtuosity on Sunday to watch our athletes kick some ass!
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