Back Squat / Front Squat
Back Squat: 2 x 12 Linear Progression
Front Squat: 2 x 8 Linear Progression
Heavier than last week.
Back Squat: 70% x 2 x 2
Front Squat: 70% x 2 x 2
Every other exposure is a de-load so these should feel light.
Post loads to comments.
Exposure 7 of 16
AMRAP 15 Minutes:
20 Wall Balls 20/10, 14/9
20 Dumbbell Power Snatches
Rx the Dumbbell Power Snatces at about 1/3 of your body weight or scale accordingly. These should be challenging, but you should be able to move through the sets relatively unbroken. Alternate arms on the Dumbbell Power Snatch. Aim for unbroken on as many rounds of Wall Ball shots as possible
Post rounds, reps, and Rx to comments.
Save the Date (and Start Making Art!) for CFSBK’s Third Art Show!
Ever wonder what CFSBK would look like if it transformed into an art gallery? Well, those of us that participated in or attended CFSBK’s previous Art Shows know it looks pretty awesome. Our third Art Show will be Saturday, November 19th, so save the date!
The aim of the evening isn’t to sell the work of our artists and other CrossFitting artists (though if that happens, great), but to showcase the often hidden talents of our members, bring our community together in a novel way, and to continue being the coolest CrossFit gym on the planet.
The more diversity of mediums the better—painting, photography, film, collage, printmaking, dance, design, jewelry, quilts, other textiles, installations, or something we haven’t heard of yet. (We have a 180” projector that can be used for video-based art, and we can set up booths in the changing rooms for audio-based art.) If you participated in years past, please do not repeat work you included for those shows.
We’ll post again in six weeks to start putting together a roster of artists. Email Kate R. at Katharine [at] CrossFitSouthBrooklyn.com with any questions (or if you know you want to participate!).
Register for FIGHT GONE BAD 2016!
There are just 3 days left to register for Fight Gone Bad 2016. It’s one of our funnest events of the year, and you don’t want to miss out! The workout is nuts, yes, but it’s the good kind of nuts, and you get to do it with awesome teammates with whom you’ll raise money for a great cause (Brooklyn Community Foundation). Most importantly, you get to do it with the whole CFSBK community. What are you waiting for?!?!
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